Wellness Magazine Autumn 2023

UltraFl ra ® Balance

Recommended by Practitioners

 Refrigerated for optimal outcomes

 15 billion live organisms

 Guaranteed potency through to expiry date

 Vegetarian • Gluten-free • Non-GMO

UltraFl ra ® Balance supports

NOTE EDITOR’S

When I was three, I was diagnosed with juvenile rheumatoid arthritis. I spent my childhood taking immunomodulating medication that made my hair fall out, getting monthly cortisone injections, and being called RoboCop thanks to the Moon Boot that formed part of my signature style.

Thankfully, I had access to the very best medical care, and parents who couldn’t have been more proactive, supportive, and attentive. That said, it was still hard being the only kid in my junior - and then high - school who couldn’t play any form of sport.

I found purpose and identity through musical and academic achievement, but I operated exclusively from my head. Until Grade 11, when my high school introduced a weekly yoga class to their extracurricular programme.

It was 2005, nobody really knew what it was, and I was one of a handful of kids in the class (which comprised mostly of fellow borders who had nothing better to do in the afternoons). I remember sitting on a gym mat in a small classroom, managing one or two introductory poses, and feeling thrilled. I was moving my body in some kind of intentional way for the first time in 17 years, and it was nothing short of a miracle in my little world.

It was in this moment that my passion for proactively pursuing wellbeing began. What started with a weekly yoga class soon became a lifelong focus on nutrition, mindfulness, and general biohacking for daily life. Fast forward almost 20 years, and I’m still far from an expert. What I am is a keen student on the journey to wellbeing, and a grateful editor of a magazine that acts as a companion resource along the way.

I hope you find something to inspire your own wellness journey in these pages – whether it be falling in love with movement, tuning into your body to eat intuitively, embracing ancient rituals for modern wellbeing, or simply having something inspiring to read after your own life-changing yoga class.

Yours in living life well,

Lara

6 EDITOR’S CHOICE

From natural hair colour and pain relief to smoothies for your skin, our editor shares her must-have products for the season.

8 LET’S GET SOCIAL

We share some of your Wellness moments, and reward our latest favourite.

10 FROM OUR CEO

Stuart Sinclair shares what’s sprouting at Wellness this quarter.

12 MY JOURNEY TO WELLNESS

Cover model Nicky Jones shares how he lives life well.

14 WELLNESS TRENDS WE’RE WATCHING

From nootropic drinks to chips made from beans, we explore the latest and greatest in health and wellbeing.

40 WIN WITH WELLNESS

We’ve got a great lineup of giveaways in this edition! Think best-in-class supplements, natural pamper products, and more.

96 STORE DIRECTORY

Find your nearest Wellness Warehouse and enjoy living life well with us

100 ON OUR BOOKSHELF

Uncover your unconscious biases, invest in your platonic relationships, and more with our current favourite reads.

Food

20 TURMERIC TOFU BUDDHA BOWLS

The perfect healthy autumn meal for the whole family

22 DAILY LIFE, POWERED BY PLANTS

How to incorporate more plant-based recipes into your diet

24 THE LUNCHBOX DEBATE

A paediatrician weighs in

26 TEA TRENDS

Four innovative ways to enjoy your favourite brew

Health

30 MAGNESIUM FOR IBD?

Learn how this powerful mineral can support your digestive health

34 STRESS & SLEEP SUPPLEMENTS

Scientifically proven solutions to support wellbeing

38 CYCLE TIPS THAT WON’T CRAMP YOUR STYLE

Conscious period advice from the ‘Minister of Menstruation’

46 CBD FOR PAIN RELIEF

What you need to know

50 GOOD NEWS FOR COFFEE LOVERS

Wisdom

86 SELF-INTEGRITY The importance of keeping your promises to yourself

88 WHY BEING HEARD MATTERS

Abundance

Sustainability

00 PLAYING OUR PART IN GLOBAL SUSTAINABLE DEVELOPMENT How we’re aligning to the United Nations SDGs on our Green Journey

Getaways

EDITOR’S CHOICE

COLLAGEN CARE

I’ve really been enjoying ingestible beauty, and was surprised to discover that marine collagen is the most bioavailable of all types of collagen. Thanks to the Wellness Marine Collagen + Hyaluronic Acid , I also learnt that hyaluronic acid enhances the body’s ability to produce and synthesise collagen. With just one convenient scoop a day, I can now enjoy even more skin, hair, joint, and other benefits from one of my favourite supplements.

BATH THERAPY

Like Sylvia Plath, I do believe that there are few things a hot bath can’t solve. Especially when that bath contains Epsom salts. I find magnesium sulphate to be super helpful in relieving sore muscles and joints, as well as in aiding relaxation and preparing me for a great night’s rest. Add to this the pure aromatherapy oils of sweet orange, geranium, and frankincense in Pure Soaks ’ premium blend, and my tub runneth over with uplifting bath time bliss…

SKIN SIPS

Who can resist an All-in-One Beauty Smoothie ? I’m currently sipping on SKOON. ’s ELASTICITY option, which offers no fewer than 44 skincredible ingredients. Think collagen, antioxidants, vitamins, minerals, probiotics, and digestive enzymes - all packed into convenient sachets of mango and raspberry deliciousness.

MAGICAL MAGNESIUM

Just when I thought I’d tried magnesium every which way, I discovered Zechstein™ - a pure form of magnesium chloride that’s great for fast relief of tired and tense muscles and joints when applied topically. I’m lucky enough to use it every day, thanks to Good Health’ s Magnesium Cream . The luxurious formula includes eight essential oils, absorbs quickly, and gets to work with a gentle warming and cooling effect thanks to the added peppermint and menthol.

TOUCH & GO

If you’re anything like me and you don’t really have the time to fuss over your hair as often as you’d like, you’ll be relieved to know that there’s a quick and easy solution for colour touch-ups on the go. Herbatint ’s Temporary Hair Touch-Up has a delicate formula that instantly masks those pesky grey roots between colour treatments. The precision brush applies only the necessary quantity so you won’t have clumpy hair (imagine!), and the addition of almond oil is great for moisturising and detangling, too.

LET’S GET SOCIAL! Share your Wellness moments and WIN

We hope you enjoy using your R500 shopping voucher to stock up on ingredients for more Wellness recipes!

LIVE GROUNDED

In autumn, our natural rhythm begins to slow down as we prepare for the cooler weather and shorter days. Our activity turns to the home and family and we take stock before winter. It feels like our world is more uncertain now than ever, so getting everything around us in order goes a long way in settling our mood. On our journey to wellness, this is the stretch where preventative care comes to the fore. We need to build up our resources for what is to come, and over the next three months, we will help you to do exactly that.

GO ECO

Our impact on the planet is something we’re increasingly aware of, and making conscious switches to more environmentally-friendly products is one of the main steps we can take to reduce it. In April, we look at all the alternatives on offer, from home and beauty to food. Living holistically well starts here.

WELLNESS FOR THE WHOLE FAMILY

In May, family is on our mind. Wellness isn’t only individual, and this month we look at how you can support everyone’s needs. It’s also Mother’s Day, so we’ll be sharing ways to indulge, surprise and just generally celebrate moms.

ALL THINGS IMMUNITY

Winter’s knocking on the door, and the better prepared your immune system is, the better you can weather the cold to come. This month we’ll share our tips to bolster your body (and we have some Father’s Day celebrations in mind, too).

A message

FROM OUR CEO

As autumn approaches, our natural rhythm begins to slow down, and we spend more time indoors, focusing on our homes and families. It’s a time of reflection and preparation for the winter months ahead. With the world feeling more uncertain than ever, it’s important to get everything around us in order to help settle our mood.

I understand the challenges we are collectively facing as a country and community, but I am confident that we can overcome them together. As Maya Angelou once said, “You may encounter many defeats, but you must not be defeated. In fact, it may be necessary to encounter the defeats so you can know who you are, what you can rise from, and how you can still come out of it.” Let us take inspiration from these words as we navigate the challenges ahead.

We are excited to announce that we are approaching the final months of our entire business system overhaul, which will bring new and improved processes to better serve our customers and increase efficiency within the company. We look forward to sharing the benefits of this with you soon. Our focus remains on what we can control, and we are committed to providing you with the best possible service while we undergo this significant change.

Over the next three months, we will be providing resources to help you build your physical and mental resilience. Our team is dedicated to supporting your well-being, and we will be focusing on wellness for the whole family, eco-friendly products, and all things immunity. We understand that preventative care is crucial during this time, and we will be here to support you on your journey to wellness.

Thank you for your continued loyalty and trust in our company. We are honoured to serve you and look forward to helping you navigate this season of change.

Yours in wellness,

Stuart Sinclair

Publisher: Dr. Sean Gomes

Editor: Lara Potgieter lara@wellnesswarehouse.com

Designer: Mirna Hutchinson design1@wellnesswarehouse.com

Advertising & Directory Enquiries: Sue Dall 084 707 4477 wellmag@wellnesswarehouse.com

Print & Production Consultant: Zimasa Malunga 065 900 0145

CONTRIBUTORS

Wellness Support Office

8 Duiker Street, Beaconvale, Cape Town, 7500

Please note that we are not licensed to diagnose illness or prescribe medication, and the advice shared here does not replace that of a healthcare provider. While we intend to provide the best possible product-related and lifestyle information and support, the responsibility for your healthcare choices remains your own.

Wellness Magazine takes no responsibility for the content of the advertising material supplied directly by advertisers. We accept advertising in good faith, and do not research advertising claims. Kindly consult a professional should you have any doubts as to the efficacy of any claims made.

CTP printers

Wellness Warehouse is a proud member of the Health Products Association (HPA), a trade association that protects and promotes the health products industry.

Abigail Baker Copywriter, Social Media Manager & Wellness Enthusiast

Nicky Jones Founder of Grafted Organic

Aziwe Booi Dietitian

Willco Janse van Vuuren Managing Director at Releaf Pharmaceuticals

Vanessa Ascencao Nutritional Consultant & Health & Wellness Expert

Dr Iqbal Karbanee Paediatrician & CEO of Paed-IQ BabyLine

Imaan Davids Aspiring Copywriter Sean Willard Pharmacist & Certified Holistic Cannabis Practitioner

Eduan James Exercise Specialist

Mariella Sawyer Dietitian, Personal Coach & Pro Triathlete

Candice Chirwa Author, Activist & ‘Minister of Menstruation’

Dr Dumakazi Mapatwana Psychiatrist

Wanzel Bruwer Registered Dietitian, Lactation Consultant & Pre- & Post-natal Coach

Charissa Bloomberg Psychologist & Radio & TV Personality

Buko Toyi Occupational Therapist Khwezi Jackson Employee Benefit Consultant at 10X Investments

”

Living a healthy lifestyle is as simple or as difficult as one believes – at the end of the day it all comes down to mindset.”

When I think of wellness, I think of lifestyle. Growing up in a remote area, we had no sophisticated machinery or tools to process our food. Unlike families living in the city, we had a stone meal, a mortar, and all the natural elements we could find outside at our disposal. This meant that we ate our food fresh, raw, foraged straight from the source, sundried or fermented. During this time, life would often feel hard and quite challenging; however when I look back, I cannot deny that it was these experiences that perfectly laid the foundation for my wellness journey.

After many years of a highly processed lifestyle and living life in the fast lane, the concept of ‘earth-to-table’ was still a far better way to live, in my mind. I had developed some minor health challenges due to stress, and after taking all the medicine I could to try rectify these, I knew it was time to shift my mindset about health. The three areas I engaged were the spiritual, the physical, and what I put into my body.

Of course, that meant my wife and I had to fully commit and adjust our lifestyle for this to work. We saw outstanding results and felt amazing, however, I must make a point of stating that this did not happen overnight. Something sustainable does not happen instantly – it takes time and layering as you progress.

With our rekindled love for wellness and living a healthy, natural lifestyle, we stumbled upon a business centred on growing and providing organic, natural foods. In 2015, we re-established our business, Grafted Organic. As purveyors of healthy, natural and fresh organic foods, the focus of our family business is to make healthy alternative food options more accessible by delivering them directly to homes.

I personally source the fresh produce and other goods we sell to ensure the highest level of quality and, most importantly, that they aren’t heavily loaded with chemical toxins. I seek out foods that will have a positive impact on people’s well-being and the environment’s long-term sustainability.

In the future, I foresee Grafted Organic collaborating with like-minded outlets and increasing our capacity to support more families in need by sharing the love through a concept where sponsors purchase or add to a food box that we then deliver to a family in need. Because at Grafted Organic, we believe that good nutrition should be a basic human right.

Living a healthy lifestyle is as simple or as difficult as one believes – at the end of the day it all comes down to mindset. Personally, the more good food I put into my body, the less my body desires the opposite. For example, if I have not taken food with me for the day, my body is happy with an avocado over a fast food takeaway.

Over time, I have learned that wellness is not achieved as a once-off goal; it is attained by those who engage and brave the journey, committing to it fully and truly making it a lifestyle. With Grafted Organic, I hope to be a small part of this journey for people.

When I married my wife and we had our first child, my decision was final. As a couple, we wanted to give our children the best foundation for a healthy life as possible, as I was given as a child. That meant we would always ensure there were loads of fresh fruits and vegetables, dried preserved versions of this fresh produce, and natural sweet options available for them to choose from.

Follow Nicky’s journey by following him on Instagram @graftedorganic or Facebook at Grafted Organic. You can support him by purchasing his fresh produce at www.graftedorganic.co.za. You can also help support families in need by purchasing the Conscious Generosity Box for just R300 from the same website, or by donating towards a box by getting in touch at 081 780 4618.

WELLNESS TRENDS

BRAIN-BOOSTING BEVERAGES

You’ve likely heard of the nootropic supplements formulated to improve cognitive abilities and mental performance. But did you know that you can now get your focus-enhancing vitamins, amino acids, herbal extracts and more in an everincreasing range of tasty sparkling drinks? We’re currently loving sugar-free sodas with African botanical bases, and either ginkgo for mental clarity, or sceletium for elevated mood and calm.

SPRAY SUPPLEMENTS

More and more nutraceuticals and other beneficial substances are becoming available in spray form. Oral supplement sprays are absorbed through the mouth, which allows the nutrients to bypass the digestive system and be absorbed directly into the bloodstream for faster and more efficient absorption. They’re also convenient and easy to use, and some even taste deliciously refreshing!

SMART SIPPING

While non-alcoholic beer, wine and cider have been around for some time, zero-proof spirits are having a real moment. These non-alcoholic alternatives to traditional spirits like gin or whiskey are made with botanical and other ingredients to mimic the taste and aroma of the original. We’re currently enjoying non-alcoholic gin with kombucha!

HEALTHY LUNCHBOX ALTERNATIVES

Good habits start early, and the range of healthy snack alternatives for kids is growing at an exponential rate. Think crisps made from carrots, beets, sweet potatoes, kale, and even peas and beans; roasted chickpeas; seaweed snacks; and tasty, sugar-free gummies with vitamins and other beneficial nutrients.

SKINCARE FOR THE WHOLE FAMILY

Gone are the days of buying day cream for mom, shower gel for dad, and bath time products for the kids. It’s time to save some money and exercise more conscious consumerism with things like 3-in-1 shower gel, shampoo and conditioner; dual-purpose face and body cream; and multi-purpose ‘skin foods’ that can be used anywhere, at any age.

ECO ECONOMICS

It’s becoming increasingly important to prioritise both the planet and our pockets! Luckily, the rising demand for eco-friendly products means that it’s becoming more and more affordable to replace your conventional go-to’s with natural, sustainably sourced alternatives – with innovative new formulations popping up almost every week.

PLASTIC-FREE CLEANING

The range of cleaning products free from or containing minimal amounts of plastic packaging is growing each day. Instead of buying a new bottle of your go-to each time you run out, see if the brand offers a refill pouch. If you’re able to buy refillable products in bulk, even better! We’re also loving solid cleaning products like dishwashing tablets and laundry detergent bars.

Meet Your NEW Wellness Essentials

We’re thrilled to announce one of our most exciting launches to date – our comprehensive range of new (plus improved) Wellness supplements!

Including newly packaged versions of the favourites you’ve come to rely on plus a host of new options, the collection boasts best-in-class ingredients at affordable prices. Moreover, each product is formulated for better bioavailability and locally made, offering the best option for your body and the earth.

For over a decade, the Wellness brand has been trusted to provide high-quality supplements with considered formulations at an accessible price for our Wellness family. Our aim is to empower you to feel your best by simplifying your supplement regime.

While it’s what’s inside that really counts, we’ve also given the range an exciting makeover, choosing a colour for each category of supplements to allow for easy identification…and to spark joy when displayed on your kitchen or bathroom shelf!

The range currently consists of 38 products, and will soon be growing by another 23 options. And this is just the beginning… Over the coming months and years, we will continue building on our range of vitamins, minerals, amino acids, antioxidants, essential fatty acids, herbs, digestive enzymes, and fibre with some exciting new launches.

Meet the new products added to our all-star lineup...

HERBS

BERBERINE WITH CHROMIUM & GREEN TEA

 Metabolic support

 Blood sugar control

BERBERINE WITH PQQ

 Metabolic support

 Mitochondrial health

 Energy production

 Cognitive health

 Sleep support

ALOE VERA

 Constipation relief

 Digestive health

AMINO ACIDS

5-HTP

 Mood

 Sleep

L-ARGININE

 Muscle protein synthesis

 Reproductive health in men & women

ACETYL L-CARNITINE

 Brain function

L-CARNITINE

 Muscle recovery

 Fat metabolism

L-LYSINE

 Muscle protein synthesis

 Collagen formation

L-TYROSINE

 Muscle protein synthesis

 Collagen formation

AMINO ACID COMBO

 Protein synthesis

 Tissue repair

MINERALS

BORON

 Healthy calcium metabolism

 Nutrient absorption

 Building lean muscle mass

VITAMINS

NIACINAMIDE (FLUSH-FREE)

 Metabolism of carbohydrates, fats & proteins

 Energy production

 Nervous system health

P-5-P

 Metabolism of carbohydrates, fats & proteins

ANTIOXIDANTS

NAC

 Immune support

 Detoxification

 Respiratory health

GLUTATHIONE

 Combatting free radicals

 Detoxification

PRE & PROBIOTICS, ENZYMES & FIBRE

PSYLLIUM HUSKS

 Beneficial gut flora

 Intestinal health

More Rewarding Than Ever

We couldn’t be more excited to announce the launch of our new Live Life Well Rewards App .

The next-generation loyalty experience offers a dynamic, personal, and sustainable programme built for the future of retail and personalised wellbeing .

The Live Life Well App will offer a seamless customer journey , empowering you to navigate your personal journey to holistic natural wellbeing and enjoy all the benefits of being a Live Life Well Rewards member at your fingertips.

The app will grant you access to bigger , better offersspecially curated according to your unique preferences The tiered rewards system will also see you earning more cashback as you increase your spend.

In addition to the personalised offers, in-app activity tracking and other special features will make it a powerful tool for taking control of your Wellness journey.

With the launch of the app, we are doing away with rewards cards and implementing digital receipting as part of our ongoing Green Journey

Making holistic wellbeing accessible to South Africans is a cornerstone of the Wellness Warehouse philosophy, and the new app is our next step towards achieving this. It’s also an important development in our overarching goal of offering a seamless, omnichannel customer experience.

Download the Live Life Well App from the Apple or Google Play Store to take the next step on your journey to wellbeing today!

TURMERIC TOFU BUDDHA BOWLS

Serves: 2

Preparation time: 30 minutes

INGREDIENTS

BOWL

1 cup Wellness Organic Quinoa

1 tsp dried rosemary

2 cups water

1 cup baby tomatoes, halved

1 cup baby spinach

1 cup beetroot spirals

1 cup cooked Wellness Organic Chickpeas

2 TBSP olive oil

300 g tofu, cubed

1 tsp Wellness Organic Ground Turmeric

DRESSING

¼ cup coconut yoghurt

Juice of half a lemon

½ tsp crushed garlic

3 TBSP sweet chilli sauce

Wellness Organic Himalayan Salt and Wellness Organic Black Pepper

TIP:

METHOD

1. Add the quinoa, rosemary, and water to a pot over medium heat. Simmer for 20 minutes.

2. Once cooked, add the quinoa to two serving bowls. Top with baby tomatoes, chickpeas, beetroot, and baby spinach.

3. Heat the olive oil in a pan over medium-high heat. Add the tofu and turmeric and fry until golden brown (about 10 minutes).

4. Add the cooked tofu to the bowls.

5. Combine the dressing ingredients in a jug and mix well.

6. Pour the dressing over the bowls and enjoy!

For extra crispy tofu, prepare it by wrapping it in two layers of clean kitchen towel and pressing it between two flat objects, such as a counter and a heavy book, for 30 - 45 minutes. Tofu is rich in protein, iron, potassium, and calcium, making it a great ingredient for plant-based folks.

Daily Life, Powered by Plants How to incorporate more plant-based recipes into your diet

By Aziwe Booi

Want to start exploring the numerous health benefits of a plant-based diet, but not sure where to start? Here are a few tips I share with my clients…

Don’t be afraid to make a change

As a nation of meat-eaters, the term plant-based might sound a little scary. Luckily, all it means is a diet rich in vegetables, wholegrains, legumes, nuts, seeds, and fruit that does not include –or reduces the intake of - meat products.

What about protein?

When considering opting for a plantbased lifestyle, many raise the question of protein intake. If your protein isn’t coming from chicken or beef, will you still be getting enough?

The good news is that plants such as legumes, wholegrains, nuts, and even dark, leafy vegetables contain enough protein to keep you healthy and full. In fact, adding an abundance of plants to your diet can help you gain energy, build muscle (when exercising), and reduce your intake of the unhealthy fats that can negatively affect the health of your heart and other organs, as well as your weight.

Plant-based proteins can also be easier on the digestive system and gut health, which we know to significantly impact our overall wellbeing.

Can your family afford it?

For families trying to include more plantbased options into their daily eating

habits, the question of finances is an important one that keeps coming up.

While imported products and fancy packaging may leave you in a tizz when shopping, remember that - when it comes to the types of plant-based foods you incorporate into your dietgetting back to basics is key.

Education is imperative

When you’re ready to start moving to plant-based eating, educating yourself on this type of lifestyle change is important. Read as much as you can, speak to a dietician, and don’t be afraid to ask questions. Doing research can help you make informed decisions about the types of foods you should be eating. It can also assist with identifying what you can treat yourself with, and what to stay away from (thus reducing wastage and helping you to reduce costs, as well as adverse side effects). Understanding labels is also important, as this will help you to make informed purchases.

Take your time to understand what makes up a healthy, plant-based diet. A peanut butter and jam sandwich may be plant-based, but it certainly won’t make you feel as good as a plate of carrots dipped in hummus will. Be intentional about incorporating as many plants into your diet as possible. If it feels overwhelming at first, start with just one day a week, perhaps on Meat-free Mondays.

Meal planning has proven to be one of the most effective ways to stick to eating plans and save money. By planning weekly and monthly menus, shoppers can make informed purchases

without overspending - and may in fact save money, considering that plantbased diets do not contain expensive meats, but rather things like lentils and chickpeas, which can be purchased for as little as R20.

One way to make plant-based meal planning easy is to consider meals you already enjoy and substitute the meat for plant-based items. Lentils, for example, can be a great substitute for mince in recipes.

While any lifestyle change can be challenging in the beginning, incorporating more plants into your daily life will get easier and more rewarding with a little bit of research and experimentation.

ABOUT THE AUTHOR

Aziwe Booi is a registered dietitian and the founder of Health with Azi. Follow her at @azi_booi on Instagram for more

CALM in a can

A relaxing dose of SCELETIUM

LOW IN SUGAR 5g per can

Functional ingredients that support mind and body relaxation

A GOOD MOOD in a can

An uplifting dose of SCELETIUM

LOW IN SUGAR 5g per can

Functional ingredients that support cognitive function and sustained energy

Say hi to your new, functional sparkling drinks. At Numuti, we’ve come up with the antidote to not feeling 100% you. Using sustainably-sourced, natural African botanicals and a whole lot of science, Numuti helps you perform at your peak. Because why just survive when you can thrive? And why grind without a way to unwind? Forget about feeling average. Feel your best. FEEL LIKE YOU.

VEGAN FRIENDLY

NATURAL CAFFEINE

WWW.NUMUTI.COM

LOW IN SUGAR

SUSTAINABLY SOURCED INGREDIENTS

The Lunchbox Debate A Paediatrician Weighs In

By Dr Iqbal Karbanee

You may remember the time when local social media sites lit up with a flurry of activity when a mom posted about having sent her child to school with a non-alcoholic cider when she had supposedly run out of juice to include in the lunchbox for the day.

While it has since been found that the post was fake, the incident sparked some often hilarious but definitely divided social media comments from parents, showing just how different parents’ views are when it comes to drink and snack choices for their little ones.

The ‘lunchbox’ incident has highlighted the need to discuss what being healthy means, and how parents can help their children eat and stay healthy.

Children learn by watching their parents’ behaviour. If families regularly eat unhealthy food, this may negatively impact the health of the children over the long term.

When it comes to fruit juices in a lunch box, water is always preferred, and sugary drinks should be kept to a minimum.

This is because fruit juice contains fructose, which is a type of sugar. In excessive quantities, fructose can result in loose stools as well as tummy cramping.

Fruit juice should also be limited due to the effect on the teeth in young children. Milk teeth enamel is particularly easily affected, and it is recommended to always dilute juice with water at least 50/50 to reduce this effect.

Fruit juices also have quite intense sweet tastes generally, and children love them for this reason. Diluting the juice makes this taste less intense and is beneficial in developing their preferences and palates. Diluting fruit juice also helps to reduce the loose stools associated with large amounts of concentrated juice in the diet. As a rough guide, children should not get more than 250 ml of juice per day.

Lunchboxes are the cornerstone of healthy food habits from a young age. In order to provide enough energy to concentrate and participate properly at school, they should contain snacks that are wholesome. Dried fruit, nuts, yoghurt, and vegetable sticks like carrots and cucumber are great. Two slices of bread are usually enough. Try to limit the amount of high fat content in the bread. It is best to keep the cheese and polonies to a minimum.

Eating well starts early on in life, and focusing on nutritious food and drinks for the little ones can have a ripple effect throughout the whole family.

ABOUT THE AUTHOR

Dr Iqbal Karbanee is a paediatrician and CEO of Paed-IQ BabyLine, a trusted telephonic medical advice service for the first 1 000 days of a child’s life, starting from conception to birth and beyond.

Vitamin

Flora Force BioViveTM

B Complex is formulated to support an optimal diet. It helps to restore energy so you can fulfill your potential and cope gracefully during stressful times

4 Tea Trends We’re Loving

In celebration of World Tea Day on 21 May, we’re sharing four delicious trends for tea enthusiasts…

1. Try a tea cocktail

From sweet teas to tea martinis, restaurants and bars are using teas to create specialty cocktails and culinary delights that not only create unique flavours, but also offer health benefits. The Organic Honeybush Tea from Khoisan Gourmet has a natural aromatic herbal infusion with fynbos floral notes and hints of sweet honey for a tasty cocktail option to explore.

2. Tea it up in the kitchen

If you’re only drinking your tea, you’re missing out on a world of delicious culinary opportunities, from risotto and soup to smoothies and even ice cream toppings! Tea is classified as a superfood that is finding its way into kitchens for purposes other than drinking – people are enjoying cooking with it, too. Swapping water with tea when boiling foods such as pasta, rice, risotto, oats, quinoa, grains, or legumes is an exciting way to experiment with various tea flavour profiles to suit the dish.

3. Rooibos herbal infusions as a form of therapy

Teas are infusing ingredients that are essential to their differentiation: flower buds and petals, spices, herbs, fruit leaves and peels, scents, extracts, and oil essences can infuse with tea to create products for healing and self-care purposes. “We recently launched the Rooibos Herbal Infusion Range, which boasts aromatic herbal infusions crafted with a selection of handpicked and carefully sourced exotic ingredients to create flavours such as Chamomile & Lavender; Dandelion Root, Ginger, Turmeric & Mint; Lemongrass & Ginseng; Hibiscus, Elderberry & Echinacea,” shares Khoisan Gourmet Spokesperson Andrew Bulwer.

4. Cold brewing

According to avid tea experts, this year’s tea trend sees tea-lovers opting for a cold cup of tea over the traditional hot drink with milk and honey or sugar. Cold brew tea is made by infusion only, and can be garnished with mint leaves and fresh cuts of fruit such as lemons and pomegranates. Cold brews are easier on the stomach and have a cleaner and less bitter flavour. Delicious cold brew fruit infusion flavours include blood orange, grapefruit, lemongrass, and watermelon, to name just a few.

Become a health coach, and change lives

Are you fascinated with nutrition and natural ways to be healthy? Would you love to have the skills to improve the health, happiness and wellbeing of others? Perhaps you would like to change your own health and find a brand-new purpose in life?

Then consider a new career as a Health Coach, one of the fastest-growing professions in the world. You can be qualified and making a difference to yourself and others in less than a year.

What is health coaching?

Have you ever made New Year’s resolutions to improve your health, wellbeing or fitness and found, like 85 percent of us, that by the third week in January they are a thing of the past? It can be difficult to change the way we eat and live our lives – we have so many deeply ingrained habits that can be hard to break. A health coach works alongside clients to re-think the way they live and create a new set of lifestyle habits underpinned by a clear vision for health and wellness. Health coaches then provide the support and accountability to achieve them, overcoming barriers and challenges along the way

Why are Health Coaches needed now more than ever?

With the spiralling worldwide statistics for non-communicable diseases such as cardiovascular disease, diabetes, obesity and cancer, there is more awareness around lifestyle factors that can help in preventing poor health. With the post-pandemic pressure on health services, people are beginning to take more

I have never experienced anything close to this course - partly because the team is so passionate - what I experienced at the live training was life-changing. You have empowered us so we can empower others. So professional, but so person-centred and a feeling of being part of the HCA ‘family’ too.

responsibilty for their own health. Prevention is better than cure, so knowing what we can do to prevent or better manage disease and having the right support to make these changes is key. Health coaching is a six-billion-dollar profession in the US and has more recently taken off in South Africa, as we recognise an area of healthcare that has not yet had sufficient focus – mindset and behaviour change. That’s exactly how a health coach can help.

Could you be a good Health Coach?

Most health coaches who train with the Health Coaches Academy have their own story that led them to the profession. This could be their own health issues that reached crisis point, which was the case with co-founder Carolyn St John Loder, who lost her own health trying to juggle a corporate career with being a mother to three children and regained it following a health coaching approach.

Whatever story brings people to us, the common theme is a deep desire to do something positive to change the quality of lives of others, a fascination with natural ways to promote health and wellness and a strong desire to work in this field and do something that really matters. Does this resonate with you?

www.healthcoachesacademy.co.za

Become a Health Coach with the Health Coaches Academy

Carolyn and her expert team have been health coaching in the UK since 2003 and took the decision to bring this training to the South African market in 2015, introducing SA to this valuable service. At Health Coaches Academy we provide a thorough training path to becoming a highly skilled health coach.

The course is delivered through a blended learning experience of live and online training, and you can be qualified and making a difference in less than a year.

Duration:

9-12 months

Study format:

Part-time, live and online training

Course Content:

Health Transformation Coaching, Foundations of Good Health, Person-Centred Nutrition & The Winning Business Formula

Upcoming Student intakes: & 20 March 2023

Scan the QR code to join a free live event where you can find out more, or book a personal call to discover health coaching for yourself.

30 January 2023

Este Rabe, Health Coaches Academy Graduate

Magnesium for IBD?

A recent study has shown that people with Irritable Bowel Disease (IBD) may be magnesium deficient, and that supplementation may help ease symptoms such as fatigue, cramps, depression, and insomnia.

Published in the medical journal Nutrients, the study found that patients with IBD had low levels of magnesium, and that this mineral may play a primary role in the development of IBD.

Findings show that supplementing with magnesium may improve IBD symptoms and sleep quality

IBD is an umbrella term to describe disorders that cause chronic inflammation of the digestive tract. It affects the gut’s ability to digest food and absorb essential nutrients, which can result in malnutrition.

Experts advise that symptoms such as diarrhea may also contribute to nutrient deficiencies such as low magnesium and make it difficult for the body to get enough nutrients from food alone.

There are over 3 500 new cases of IBD in South Africa each year, and this figure is increasing. The disease can be debilitating and affect men and women of all ages.

Magnesium is essential for over 300 chemical processes in the body , including muscle and nerve function, regulating blood pressure, and supporting the immune system. However, more than 50% of South Africans consume less than the recommended daily amount.

Deficiency can include symptoms such as loss of appetite, nausea, cramps, fatigue, numbness, and abnormal heart rhythms, and can be difficult to diagnose.

The study authors noted that magnesium deficiency may also contribute to conditions such as hypertension, cardiovascular disease, type 2 diabetes, osteoporosis, and migraine headaches

Health expert Vanessa Ascencao shares that IBD is commonly linked to stress, so it’s important to get enough sleep and to try stress-reducing exercises such as walking in nature or yoga and mind-body techniques such as meditation and deep breathing exercises.

“Adjust your diet to include more whole, antiinflammatory foods such as pumpkin and chia seeds, green leafy vegetables such as spinach and kale, almonds and cashews, wild caught salmon, bananas, avocados, turmeric, ginger, olive oil, and dark chocolate,” advises Ascencao.

“In addition, try high-quality, bioavailable supplements such as BetterYou Magnesium Oil transdermal body spray, which is proven to provide superior absorption compared to traditional tablets or capsules, and to work five times faster,” she adds.

Speak to your healthcare provider about adding magnesium to your IBD treatment plan for safe, gentle, and natural support.

Stress & Sleep Supplements Scientifically Proven to Support Well-being

Me-time and self-care are increasingly popular methods to reduce anxiety and stress and focus on mental and physical wellbeing. For Gen Zs and Millennials in particular, this includes spending less time on social media, saying no to too many social gatherings, and focusing less on the news.

People of all ages are reporting increasing stress levels and starting to think differently about their mental health and how to manage it. Whereas eating well and regular exercise were once considered sufficient, many of us have since realised that there is much more we can do to improve our psychological state and overall well-being.

JUST

For some, this includes a ‘wellness day’ (a day’s leave from work to recharge). For others, spending more time in nature, getting more sleep, and pursuing activities that bring enjoyment are effective in managing their mental well-being.

The steady increase in vitamin and mineral sales over the past few years is testament to the fact that individuals are taking control of their own wellbeing, and seeking out natural ways to do so.

“There are so many options out there that consumers may find it overwhelming to decide on the right solution for them,” says Willco Janse van Vuuren, Managing Director of leading vitamin and supplement manufacturer Releaf Pharmaceuticals. “Health care professionals all say the same thing: Make sure you select a brand that is scientifically proven and does what it claims to do.”

3 (PROVEN) SUPPLEMENTS TO REDUCE ANXIETY & STRESS

1. L-theanine

L-theanine is one of the most common compounds found in green and black teas. It can help to relax the mind and decrease anxiety and stress, and is a key ingredient in a range of high-quality, clinically proven supplements formulated for mental well-being.

2. Saffron

Revered for its medicinal properties, saffron (also known as the most expensive spice in the world) acts as an antioxidant that improves mood and protects brain cells against stress. Found in mood-boosting supplements, saffron (in the right doses) has been shown by studies to be as effective as certain conventional depression treatments in some individuals.

3. Cannabidiol (CBD)

CBD has become a widely used supplement to help reduce anxiety and stress, for good reason. It may also affect how the brain responds to the serotonin already present in the body, as too little or no serotonin is linked to depression and anxiety.

“Quality manufactured and thoroughly tested CBD from a credible and trusted manufacturer is safe and does not make you feel high,” assures Janse van Vuuren, addressing the common concern that CBD is a mind-altering substance.

When choosing supplements to stay healthy, reduce anxiety and stress, and boost your mood, remember that not all supplements do what they promise. “Consumers should be wary of extravagant claims, as no supplement can cure anxiety or stress,” adds Janse van Vuuren. However, adding a high-quality supplement to a healthy diet, regular exercise, and mindfulness practices can go a long way in addressing the symptoms.

Remember to always consult your health care practitioner before adding any new supplements to your daily routine.

Cycle Management Tips That Won’t Cramp Your Style

By Candice Chirwa

1. Period fatigue is real - so rest

I would highly recommend that you get your rest in during your period. Period fatigue is real, and it is important to not skip out on any form of rest during this time. Make it your goal to get eight to nine hours of sleep a night.

2. Heavy menstrual bleeders, you’re not alone!

Everyone has different methods of handling period pain. For some, it’s using hot water bottles applied directly to the abdomen. For others, it’s exercising that helps to reduce menstrual cramping. I do suggest that menstruators opt for comfort at this time. Avoid wearing tight clothing, opting instead for loose options that leave you feeling comfy and unencumbered. For heavy menstrual bleeders, I’d also recommend using period products that last for 12 hours, such as night time pads, menstrual cups, period underwear, and heavy flow tampons.

3. Busting movement myths

One myth that some people still believe is that you shouldn’t swim when on your period. I believe in the exact opposite, and would highly recommend gentle exercise like swimming (indoors if you are able to, at this time) to keep you cool and release endorphinsnature’s own pain reliever. If you’d like something more intense and a cardio burner to help manage period pain, a hike is a great way to manage the pain and keep your PMS mood swings away. Any low-stress exercise, like dancing and yoga stretches, can also make you and your body feel happier.

4. Be careful of what you are eating

Stay away from foods that can cause bloating, such as dairy and foods that contain a lot of sodium. It can be difficult to make healthy choices when craving sweet treats, but try to opt for healthier options like chocolate made from raw cacao and natural sweeteners, so that you don’t affect your mood more adversely with refined sugars. It is also very important to remain hydrated during this time. Ginger tea can be a particularly helpful remedy for helping with cramps.

5. Opt for herbal extract solutions

There are definitely benefits to using herbal-based medicine to relieve menstrual cramps. A particular pro is that ranges like Salome have minimal to no side effects that can impede on your daily activities. I also find using natural treatment options to be a healthier route that is unlikely to lead to gastric issues.

ABOUT THE AUTHOR

Candice Chirwa is an author, gender activist, and thought leader affectionately known as the Minister of Menstruation due to the incredible work she has done around period poverty and educating girls about period hygiene. She has helped the Salome brand by participating in their campaigns aimed at removing the stigma attached to menstruation.

Win

WITH WELLNESS

Experience buttery, handselected macadamia nuts in a myriad of exciting different forms with House of Macadamias . From dryroasted on-the-go snacks to bars, butters and oils, there’s something for every nut lover.

To stand a chance to win, let us know how you prefer your macadamias –savoury or sweet?

Is your gut in need of some support? Get your daily fibre intake with Wellness Psyllium Husks , improve digestion with Aloe Vera , and help to alleviate gastrointestinal inflammation with Berberine

To stand a chance to win, let us know how you support your gut health.

Cover & Colour on the Go

Instantly mask grey hair with Herbatint ’s Temporary Hair Touch-up – the quick and easy formula to cover and colour with a single application.

To stand a chance to win, let us know why you choose natural products for your hair.

Soak & Soothe

Indulge in some at-home bath therapy with Pure Soaks ’ premium-grade Epsom salts . Choose between Joy & Upliftment, Dry Skin Hydration, Relax & Unwind, Breathe, Circulation & Flow, Sore Muscle Relief, Vitality, Focus & Concentration, or Just Salt.

To stand a chance to win a bag of your favourite, let us know which you would choose – and why.

Liquid Gold for Your Skin

Do you have dry, mature, or sun-damaged skin? Treat it to some luxurious pampering with SKOON. ’s brand-new ROSEGOLD Deep Tissue Face Concentrate

To stand a chance to win a bottle of the power-packed serum, let us know why your skin is in need of some extra love.

COMPETITION ENTRY EMAIL ADDRESS: WIN@WELLNESSWAREHOUSE.COM

T’s & C’s Apply

*Please note that entering these giveaways adds your email address to the Wellness Warehouse marketing database. If you would prefer to opt out of future correspondence from us, please indicate thus in your entry email.

Macadamia Magic

Gut Health Trio

Manage Cold & Flu Season with Traditional Chinese Medicine

Autumn heralds a shift in weather that brings with it a host of challenges for our bodies. The wind picks up, whipping through the air with a chilly bite that can leave us feeling cold and damp in coastal cities like Cape Town, or dry and crisp in Gauteng and other inland regions. Unfortunately, these changes don’t just affect the temperature - they also create the perfect breeding ground for bacteria and viruses that can make us sick.

Those with weaker immune systems, such as children with still-developing systems or elderly folks with decreased immunity, are particularly vulnerable to falling ill. While we can’t avoid these seasonal shifts entirely, there are steps we can take to give our immune systems a fighting chance.

In Traditional Chinese Medicine, the key to a strong immune system is Wei Qi - and to nourish it, we need to focus on Lung Qi, the source of Wei Qi. This is where Yu Ping Feng San (or Jade Screen Powder, referring to a screen made from Jade, to shield one from the wind attack) comes in - a traditional formula used to fortify our defences against the elements. And if you’re already feeling under the weather with a tight chest and runny nose, Gui Zhi Tang (aka Cinnamon Stick Soup) may just do the trick.

But that’s not all - when the mercury drops, we can also give our bodies a boost by tweaking our diets. Think warm, cooked foods with pungent spices like cinnamon, ginger, and garlic. And if you’re a fan of traditional Chinese cuisine, you’ll want to add Astragali (Huang Qi) to your shopping list - it’s a key ingredient in nourishing broths that are perfect for chilly weather. So go ahead and embrace the changing seasons - armed with these tips, you’ll be ready to take on whatever autumn throws your way!

Are Your Emotions Making You Ill?

Traditional Chinese Medicine (TCM) has been practised for thousands of years. It is based on the concept of a vital life force called Qi. Made up of opposite and complementary forces called yin and yang, it is believed that imbalances in Qi lead to disease and illness.

TCM seeks to restore balance and bring harmony to the body by administering treatments such as Chinese herbs and acupuncture and moxibustion, cupping, massage, and movement (like tai chi).

In TCM, the causes of illness can be grouped into four categories:

1. Seven endogenous (internal) emotional factors

2. Six exogenous (external) pathogenic factors

3. Non-regulation of diet

4. An imbalance between rest and work

Let’s discuss the endogenous emotional factors and whether your emotions can really make you ill…

In TCM, internal injury is said to be caused by an excess of seven emotions - joy, anger, anxiety, contemplation, grief, fear, and fright. These seven mental activities each correspond to an organ and its physiological function.

TCM recognises that as humans we are unique, and that our reactions to emotions are different. However, it’s understood that prolonged exposure to emotions (such as anxiety) or sudden emotional traumas (such as fear and fright) can lead to changes in the body.

These changes manifest as imbalances, disharmonies, and dysfunctions of the organs, which can be the origins of diseases or the mechanism by which the pathology develops (known as pathomechanism). Clinically, the pathological changes of internal organs caused by the seven emotional factors are predominantly seen in what is known as the zang organs - the liver, heart, kidney, lungs, and spleen.

Physical and emotional processes are closely related - just think about how anxiety or fright will elevate your heart rate and render your breathing short and quick, while your stomach contracts and digestion slows.

Disruption of Qi

TCM’s explanation for this notion is that these abnormal mental activities influence the circulation of Qi. Anger causes the Qi to ascend, joy makes Qi sluggish, sorrow makes Qi consumed, fear induces the Qi to dissipate, fright results in disorder of the Qi, and anxiety brings about the depression of Qi, which leads to changes in breathing rhythm.

This is not to say that emotions are pathological in themselves - they’re a vital component in our sense of self and indispensable for communication with our environment. They certainly don’t always lead to disease. But a strong and constant emotion, whether joy or grief, can certainly make you ill.

So how do we prevent our strong emotions from making us ill? TCM proposes that bringing the seven emotions into harmony is the best way to protect the corresponding organs. This harmony is achieved between the internal body organs and the external elements of earth, fire, water, wood, and metal with the help of a skilled TCM practitioner. They will first seek to cure the underlying cause of emotional maladjustment of the patient, the body second, and the disease last.

Visit chinaherb.co.za to find out more about Chinese herbal medicine and how it may benefit you.

CBD for Pain Relief What You Need to Know

More and more people are looking for safe and effective alternatives to traditional pharmaceutical medication for pain relief, and for good reason. One all-star ingredient in the natural lineup is cannabidiol (CBD), which many are finding helpful not only for relief from pain, but also from anxiety and sleep disorders, amongst a wide range of other applications.

Despite its widespread use, misinformation about CBD and its uses persists, and greater understanding is necessary to help overcome the stigma associated with it.

According to Releaf Pharmacist and Certified Holistic Cannabis Practioner Sean Willard, research on the efficacy of CBD oil for pain relief has seen incredibly positive results, despite an initial lack of studies to support the benefits of CBD oils. “CBD has been found to assist in the relief of a wide variety of health issues and symptoms. Pain and inflammation is one such area,” he asserts.

How does CBD help with pain relief?

“The human body has an endocannabinoid system (ECS) that receives and translates signals from cannabinoids of its own, which are called endocannabinoids. The ECS helps to regulate functions such as sleep, immune system responses, and pain,” explains Willard.

By supplementing with additional cannabinoids like CBD oils, the body’s own system will regulate those receptors. This makes CBD oil one of the best supplements not only for building immunity, but also for pain relief and better quality of sleep, amongst other benefits.

What kind of pain are we talking about?

“The research on CBD products and pain management has been promising to date,” says Willard. “Supplementing with CBD can offer an alternative for people with chronic pain who typically rely on pharmaceutical medications, which can be habit-forming and cause other side effects.”

Some of the possible benefits of CBD oil for common pain-related conditions include relief from the symptoms of arthritis, multiple sclerosis, chronic pain, migraines, cluster headaches, and even irritable bowel syndrome (IBS)

However, Willard emphasises the importance of using trusted CBD products and consulting your doctor before attempting any new treatments for pain and inflammation.

“What we’re most excited about is that by using CBD oil, patients suffering from acute and even chronic pain will find relief without the risk of

drug intoxication and dependence. A health-focused, conscious community needs solutions that address its needs. CBD is gaining a great deal of attention as a powerful and proven alternative to conventional medicine. With the consent of your doctor, CBD products may greatly improve your pain management results,” he concludes.

Before There’s Nothing Left to Give Spot the early signs of burnout to prevent its destructive effects

Burnout can result in even the most dedicated and passionate individuals feeling overwhelmed, helpless, and disengaged in their working and private lives, with potentially severe consequences for their mental and physical health, relationships, and productivity.

Much greater awareness of this often-overlooked syndrome is needed to help prevent its destructive progression, warns Dr Dumakazi Mapatwana, a psychiatrist practising at Netcare Akeso in Alberton.

According to Dr Mapatwana:

The concept of burnout was developed to describe a multi-faceted syndrome characterised by depersonalisation , emotional exhaustion , and a sense of low personal accomplishment that eventually leads to decreased effectiveness at work.

“Sadly, it is often only when burnout has progressed to the point where it is seriously impacting their lives, that people seek the help they need. Persons experiencing burnout may develop depression or anxiety, and they often misuse alcohol or substances in an attempt to cope with their situation, which they often perceive as hopeless,” continues Dr Mapatwana.

Burnout could contribute to heart disease, high blood pressure, type 2 diabetes, obesity, metabolic syndrome, chronic insomnia, high cholesterol, and chronic pain, and could make one more vulnerable to illness. “It can also impair job satisfaction and performance, increase absenteeism, and may ultimately lead to dismissal in extreme cases,” she adds.

Diaan Bisogno, a clinical psychologist practising at Netcare Akeso Stepping Stones, says that emotional detachment, hopelessness, and helplessness are characteristic of burnout. “People with burnout

struggle to find meaning in anything they do, often feeling powerless and as if nothing they do will make a difference,” she notes. “We are living in an extremely stressful time, and when there are not enough resources, people get burnt out. The reserves are empty, there is simply nothing left to give.”

Many can likely relate to Bisogno’s assertion that:

“It is not uncommon for people facing burnout to turn to drugs or alcohol, or misuse medication, as they struggle to cope. For instance, a person may take cocaine or tik so they can get through 18 hours of work without sleeping, or abuse sleeping pills to counteract insomnia, leading to dependence and addiction that is often linked to depression, anxiety, or other mental health conditions,” she adds.

“Burnout is a complex reaction to sustained extreme stress. It is not an overnight phenomenon, but rather a gradual process defined by emotional, physical, and mental exhaustion that follows chronic and severe stress, which is most often workrelated but may include other kinds of stress, like caring for a sick family member.”

“When you start detaching emotionally, it often numbs relationships with those closest to you. There is no energy left for nurturing other aspects of your life, which further diminishes social support.”

SYMPTOMS OF BURNOUT

Physical

• Feeling tired and drained most of the time

• Changes in sleeping and eating habits

• Frequent physical complaints: unexplained headaches, stomach problems, or muscle aches

• Muscle tension

• Frequent illness from lowered immunity

Emotional

• Sense of failure and self-doubt

• Feeling helpless, trapped, and defeated

• Emotional detachment from others

• Feeling alone in the world

• Lack of drive or motivation

• Increasingly cynical, critical, and generally negative outlook

• Feeling irritable and impatient with co-workers, customers, or clients

• Decreased satisfaction and sense of accomplishment

Behavioural

• Poor concentration, making mistakes at work

• Withdrawing from responsibilities

• Isolating yourself from others

• Procrastinating, taking longer to get things done

• Using food, drugs, or alcohol to cope

• Taking out your frustrations on others

• Skipping work, or coming in late and leaving early

The Good News

According to Dr Lerato Motshudi, Head of Clinical Research and Programme Development at Netcare Akeso, it is possible for individuals to develop skills and techniques to help address these kinds of pressures effectively before they become overwhelming.

A unique combination of skills development and talk therapy can be immensely helpful in strengthening individual awareness and prevention of burnout.

Evidence-based psycho-emotional tools developed for building resilience and grit allow individuals to

understand their own level of burnout risk, enabling them to focus on the areas of greatest personal relevance. Cognitive behavioural therapy (CBT) has shown to be an effective treatment for those struggling with burnout, and can be provided in individual or group therapy, or as part of a workplace wellbeing programme. CBT is different to other forms of talk therapy in that it follows a (relatively) clear structure, with practitioners helping their clients to set goals for uncovering the challenge at hand.

Embarking on a CBT journey can help you:

• Note the burnout symptoms being experienced

• Identify the factors leading to burnout

• Address lifestyle factors that may be both caused by or exacerbating burnout (like alcohol consumption, excessive sugar or caffeine intake, lack of exercise, sleep challenges, etc.)

• Work through the negative thoughts and beliefs that both contribute to and are a sign of burnout

• Develop practical day-to-day prevention and management skills (like communication, time management, workload management, and even conflict management skills)

• Identify and pursue restorative activities that can both prevent and help to alleviate the symptoms of burnout (like enjoyable exercise, meditative or contemplative practices, leisure activities, etc.)

• Create a plan for maintaining progress and avoiding future setbacks

Contact a qualified mental health practitioner to chat about your options for CBT treatment.

Good News for Coffee Lovers The Truth Behind 4 Common Caffeine Myths

How much do you really know about caffeine? If you struggle to separate fact from fiction, then chances are your perception of the beloved stimulant is fuelled by a range of misconceptions.

“I’ve found that many people don’t know that caffeine can form a healthy part of a balanced diet when consumed in moderation by healthy adults,” says Mariella Sawyer, professional triathlete, coach, and registered dietician. “Whether in its natural or synthetic form, this stimulant benefits the body and mind in so many ways, beyond just being a morning pick-me-up.”

What is Caffeine and What Does it Do?

Caffeine is a stimulant found in food and beverages, including coffee, energy drinks, fizzy drinks, weight-loss supplements, and even medication. The structural and physiological properties are identical in the natural and synthetic versions, and caffeine has a stimulating effect on cognitive functions which helps improve concentration and alertness.

When consumed, caffeine stimulates the brain and the central nervous system by acting as a messenger that blocks a chemical in the human body called adenosine, which essentially makes you feel tired and want to sleep. It also increases the level of dopamine in the body, contributing to that feeling of happiness that some people get after their first cup of coffee.

Myth #1 – Caffeine Causes Insomnia

A common myth is that caffeine contributes to insomnia. While the body absorbs caffeine quickly, it also gets rid of it quickly. So, although some caffeine does stick around in the body for several hours, for most people, a cup of coffee or two in the morning won’t interfere with sleep at night.

Myth #2 – Caffeine is Addictive

Caffeine ‘addiction’ cannot be categorised in the same way as drug or alcohol addiction, or even cause the same severity of withdrawals as these drugs do.

Although caffeine stimulates the central nervous system, it is metabolised differently from person to person based on their genetics, so one individual may experience it differently to another. For some, regular consumption may cause mild physical dependence, but it doesn’t threaten physical, social or financial health the way that addictive substances do.

Myth #3 – Caffeine Causes Dehydration

Most people believe that because consuming caffeinated beverages stimulates more frequent urination, it can lead to dehydration.

A minor increase in urine output has little to do with dehydrating the body. Yes, caffeine is a diuretic, which means it can increase your number of bathroom visits, but the fluid you consume in caffeinated beverages, like coffee with extra water or milk, offsets the effects of fluid loss during those bathroom visits.

Myth #4 – Energy Drinks Contain an Excessive Amount of Caffeine

According to the Food and Drug Association (FDA), 400 mg is the recommended amount of caffeine that healthy adults can consume a day. For reference, a typical 250 ml energy drink can contains 80 mg of caffeine, whereas the same quantity of filter coffee contains approximately 113 mg.

Drinking a can of an energy drink is equivalent to consuming 240 ml of homebrewed coffee, a 30 ml espresso shot, or eating 100 mg of dark chocolate,” says Sawyer. It is – of course – important to look out for other harmful, artificial ingredients, opting for energy drinks with natural ingredients wherever possible.

Caffeine Forms Part of a Balanced Diet

When consumed in moderation by healthy adults, caffeine can form part of a balanced diet – while offering benefits such as increased alertness, reduced fatigue, and decreasing the perceived level of exertion when exercising.

According to Sawyer, it’s a great way to help you perform better during exercise or increase your concentration while studying, working or exercising…and she certainly is a great example of this!

A Silver Bullet in Your Health Arsenal The Uses & Benefits of Colloidal Silver

By Ian Rheeder

With more and more people testifying to its health benefits, colloidal silver boasts healing qualities that are being documented across the globe. Ongoing research is being carried out by medical doctors and research teams, and offering new findings and evidence of its various benefits.

Some of the most well-known health benefits of colloidal silver include that it displays:

• Antimicrobial (anti-viral, anti-bacterial and anti-fungal) activity

• Anti-inflammatory activity

• Immune boosting activity

• Cell restoration (wound healing) activity

Antimicrobial Effect

Colloidal silver’s antimicrobial effect has been demonstrated in numerous applications against different types of harmful microorganisms (pathogens).

In this regard, renowned surgeon and scientist, the late Dr Wesley Alexander, shared: “Silver has been used for at least six millennia to prevent microbial infections. It has been effective against almost all organisms tested and has been used to treat numerous infections and non-infectious conditions, sometimes with striking success.’”

The antimicrobial spectrum of colloidal silver includes a wide range of viruses, bacteria, and fungi.

Immune Support

The task of the immune system is to identify those things that naturally belong in the body and those that are foreign or otherwise harmful material, and then to neutralise or destroy the foreign material. Weakening of the immune system results in increased susceptibility to virtually every type of illness.

It is estimated that healthy adults in our society have an average of two colds a year. However, people who have significantly more colds and infectious illnesses than this are likely to have a problem with their immune function.

Taken as a daily tonic, colloidal silver may help to normalise the body at a cellular level, allowing the immune system to operate more efficiently. In other words, it can help the body to heal itself.

Anti-inflammatory Benefits

Most sickness or disease has an inflammatory component. In addition, excess or uncontrolled inflammation causes the body to attack itself, resulting in damage to the body’s cells. Colloidal silver displays natural anti-inflammatory properties, thereby assisting the body to function optimally in an anti-inflammatory state.

Cellular Restoration & Wound Healing

One of the numerous colloidal silver benefits is that it can help with the healing process of human tissue. This is the reason it is so helpful in the treatment of burn wounds, cuts, and scrapes.

According to Dr Robert Becker, a pioneering surgeon at Syracuse Medical University, colloidal silver stimulates the growth of damaged cells.

How Can Colloidal Silver Be Used?

In order to help manage a large number of health conditions, colloidal silver can be taken internally (orally), applied topically, or nebulised.

In addition, it can be taken as a preventative measure in protecting the body against infection and inflammation.

Are All Colloidal Silver Preparations Equal?

It is important to note that the quality of colloidal silver is of the utmost importance when it comes to its safe use and efficaciousness.

Colloidal silver should be manufactured in accredited manufacturing facilities according to scientific formulations at the right strength.

Inferior colloidal silver preparations may not lead to the desired outcome and may even cause unwanted health effects.

It is therefore essential that you choose colloidal silver products that are accredited by complementary healthcare regulatory authorities and recommended by healthcare professionals.

Collagen is the most prevalent protein in the body, and plays a major role in the connective tissues that make up the tendons, ligaments, skin, and muscles. It is widely known to provide the skin with elasticity and strengthen bones, and the consumption of collagen supplements and powders has become very popular in recent years. There are still, however, some lesser known benefits that are just as impressive…

5 Benefits of Collagen You May Not Know About

By Dr Mbali Mhlongo, Founder & CEO of Collagen SA

TRIPLE ACTION COLLAGEN POWDER

is so much more than just a basic supplement, and offers unique quality ingredients that cater to consumer needs. With SOLAL® Collagen Intensive Skin Therapy triple action hydrolysed powder,

consumers will be able to Restructure new skin cells and collagen growth, Repair skin collagen and skin cells as well as Hydrate the skin from within to improve skin suppleness and smooth wrinkles.

1. Marine collagen plays an important role not only in invigorating your skin’s youthful appearance, but also in supporting regeneration (thanks to its active peptides) and increasing moisture (through its elevation of hyaluronic acid synthesis).

2. Collagen peptides help to stimulate optimal body functioning by increasing muscle mass and decreasing fat mass; improving bone stability and flexibility; increasing elasticity; and strengthening ligaments and tendons.

3. Collagen can help to relieve joint pain by maintaining the integrity of your cartilage, which is the rubber-like tissue that protects your joints. As the amount of collagen in your body decreases (due to age, ethnicity, gender, etc.), your risk of developing degenerative joint disorders such as osteoarthritis increases.

4. Collagen can help to promote heart health by ensuring that the structure of your arteries remains intact. Without enough collagen, arteries may become weak and fragile.

5. Collagen may increase the strength of your nails by preventing brittleness, as well as stimulate both nail and hair growth .

It is important to remember that not all collagen supplements are created equal. When choosing yours, make sure that it is non-GMO, and contains no fillers, preservatives, or added artificial ingredients.

SHOP QUALITY COLLAGEN SOLUTIONS IN STORE, OR SCAN THE QR CODE TO PURCHASE THEM ONLINE

Tips to Reduce Heartburn During Pregnancy

By Hannelise Rademan

During pregnancy, you may have expected swollen ankles, morning sickness, and possibly having to invest in a bigger bra. But where does this burning indigestion come from?!

The fact is that heartburn affects up to 85% of pregnant women, with many experiencing the uncomfortable feeling throughout all three trimesters of their pregnancy.

Heartburn (also called gastroesophageal reflux and acid indigestion) can feel like a burning sensation that starts behind your breastbone and travels up your oesophagus (the tube connecting your throat to your stomach). These acids can even make it all the way up your throat. During pregnancy, the increase in the hormone progesterone causes the valve between the stomach and the oesophagus to relax, which accounts for why heartburn is more frequent during pregnancy.

The good news is that there are some simple diet-related tips that could help…

- Follow a healthy, nutritious diet that includes adequate fibre such as wholegrains, fruit, and vegetables

- Limit fried foods, cream sauces, gravies, fatty meats, pastries, nuts, potato chips, butter, and margarine

- Include moderate portions of protein to stimulate a hormone called gastrin to aid digestion and increase valve (known as LES or lower oesophageal sphincter) pressure

- Drink fluids between – rather than with –meals to avoid distension (swelling) of the stomach, and avoid carbonated beverages

- Avoid large meals that increase gastric pressure (rather eat smaller meals throughout the day)

- Avoid fatty meals, coffee (both decaffeinated and regular), chocolate, peppermint and spearmint, garlic, and onion – all of which can exacerbate heartburn

Lifestyle adaptations can also be helpful to alleviate the symptoms of heartburn. These include not eating for within 3 to 4 hours before going to sleep at night, staying upright, avoiding vigorous activity after eating, and not wearing tight-fitting clothing.

Some natural and alternative remedies that may help relieve symptoms include ginger and lemon water or chewing gum. Eating yoghurt or drinking a glass of milk or even adding a tablespoon of honey to a glass of warm milk might also help.

Heartburn is common and uncomfortable during pregnancy, but it should subside once you give birth and your hormone levels return to normal. While you may not be able to prevent heartburn altogether, these simple diet and lifestyle changes may help ease the symptoms.

ABOUT THE AUTHOR

Hannelise Rademan is a registered dietitian currently volunteering at Worcester Provincial Hospital in the Western Cape.

MODUCARE® DAILY IMMUNE SUPPORT

STRUGGLING WITH COLDS, FLUS OR ALLERGIES? IMMUNE SYSTEM

Has benefi tted hundreds of thousands of people worldwide

Is backed by over 25 years of international research

Is the ONLY research-backed sterol and sterolin product

“Based on more than 20 years of research with Moducare® in autoimmune conditions, viral infections, allergies and stress-induced immune suppression, I believe that we should all use Moducare® as a daily supplement to support healthy immune function.” Professor Patrick JD Bouic Co-founder and Principal Consulting Scientist, former Head: Immunology, Dept. Medical Microbiology, University of Stellenbosch Medical Faculty.

CAUSING YOU PAIN? Brought to you by

Detox Support

The body has its own natural detoxification processes, which are aided by a healthy diet and lifestyle. That said, there are some supplements worth considering to support the process…

Milk Thistle

Milk thistle contains a flavonoid called silymarin that has antioxidant properties and may support liver function.

Magnesium

Magnesium is an essential mineral that plays a crucial role in many bodily functions. While it may not have direct detoxifying effects, it can support the body’s natural detoxification process by helping to regulate the function of various organs involved in detoxification, such as the liver and kidneys.

N-acetylcysteine (NAC)

A precursor to glutathione, NAC is a powerful antioxidant that helps to remove toxins from the body.

Probiotics

Probiotics support the gut microbiome, which plays an important role in detoxification.

Spirulina

This nutrient-rich food contains vital vitamins, minerals, and antioxidants, and helps to alkalise the body and remove toxins and pollutants.

Fibre

Fibre supplements can be very beneficial in supporting healthy bowel movements and removing waste products from the body.

Since detoxing takes some of the workload off your organs, they can then do a better job of protecting your body from illness.

Vitamin C

Vitamin C is an antioxidant that may help support the liver and remove toxins from the body.

A detox is your opportunity to give your body a break and allow your own self-cleansing and self-healing processes to kick into gear.

Setting Your Running Goals And Actually Achieving Them

The beauty of running is that it’s a simple act of one foot in front of the other, a natural transition from couch to 21.1 km. However, it takes patience, determination, strength training, and a lot of running to get there. It’s certainly not an easy feat.

The first women’s Olympic Games marathon champion, Joan Benoit says it best:

“I believe in goal setting; first you set a long-term goal, accompanied by a short-term as well as an intermediate goal. I believe in never compromising on these goals. You need to set different goals within your levels of success.”

According to Ignite Fitness Exercise Specialist Eduan James: “Goals look different for everyone, but they are all attainable. Training for a 5 km, 10 km, half marathon, or ultra marathon is at a different difficulty level for different people, but with the correct endurance and strength training, they’re all possible to achieve.”

James identifies key training techniques you can do to support your running progress, whether at home or at the gym…

5 SPEED, AGILITY & QUICKNESS DRILLS TO PRIME FOR PERFORMANCE

A-SKIP

A-skips sharpen your overall form by emphasising foot placement and knee drive through the propulsive phase. They are an excellent drill for hamstring activation and correct movement patterning.

How it’s Done

This drill is a dynamic progression from highknee walking. Lift the leading knee to waist height. When it reaches the highest point, there is a small hop forward. Keep your toes pointed up on your lead leg (dorsiflexed ankle).

Forcefully step down with a mid-foot strike – aim to make a noise when contacting the ground.

Repeat by alternating legs.

Tip: Try not to focus on distance, but on rhythm and fast foot contact instead.

Complete Your Plant-Based Diet

Made with vegans, vegetarians and flexitarians in mind, Viridian’s Essential Vegan Multi contains 27 essential vitamins and minerals, all from animal-free sources to provide the nutritional boost for a balanced plant-based diet.

A well-planned, balanced plant-based diet can support your health. However our modern lifestyles and soil depletion may mean we are not able to access the nutrients our body needs through dietary sources alone. The good news is that Viridian has developed Essential Vegan Multivitamin the nutritional gap in plant-based diets.

Essential Vegan Multi includes high therapeutic levels vitamin B12 and iron to support normal energy levels and brain function, vegan-friendly vitamins K2 and D3 for bone strength, and choline for healthy liver function. The formulation also contains biotin to healthy skin, hair and nails. A one-a-day multivitamin. 100% active ingredients. Effective, ethical and pure.

B-SKIP

B-skips are a development from the A-skip, which further improve your form by focusing on your knee drive and leg extension.

How it’s Done

Mimic the A-Skip until your knee is at waist height.

Kick your leading leg out in front of you.

Drag your leading leg back underneath you whilst maintaining a dorsiflexed ankle.

Aim for a mid-foot strike by maintaining a slight forward lean.

Tip: Stand tall and keep your arms relaxed.

BOUNDING

Bounding is used to create a more powerful leg drive upon contact with the ground.

How it’s Done

Start running at a comfortable pace, and when ready, start to strike the ground with more power on each stride, aiming to gradually increase your stride length.

Maintain good form, with a slight forward lean.

Tip: Do not overextend your stride. Your stride length should increase, but as a result of your increased power when contacting the groundnot as a result of your overreaching.

FAST FEET

This is a drill that improves your running cadence by teaching your leg muscles (predominantly hamstrings) to fire faster. It also encourages a mid-foot landing.

How it’s Done

With your feet at hip width, lower your body down into a half squat position. Lift your heels, so you are on the balls of your feet.

Start running as fast as you can on the spot.

Tip: Focus on reducing your ground contact time by lifting your feet directly up underneath you towards your butt.

STRIDES (ACCELERATIONS)

Strides – whilst technically not a drill – are controlled injections of speed during a regular running session. The aim is to allow you to practise the previous abstract drills in a real running scenario, so it’s usually performed after drills.

How it’s Done

Run 60 – 80 m at a reasonably fast pace, but not an all-out sprint.

Walk back after each set of strides to re-focus.

Tip: The key is to practise the acceleration while maintaining a very relaxed posture (shoulders and arms relaxed, with wrists brushing your hip bones).

Joint & Muscle Fast-acting Relief

Key Indications

• Muscle & joint aches

• Cramps & twitches

• Tight muscles

• Neck strain

• Recovery & performance

• PMS

• Fibromyalgia, migraines & headaches

• Shingles & chill blains

GoodHealth™ Magnesium Cream contains 10 reputable proven ingredients for fast, soothing and effective relief of a wide variety of muscular and joint aches.

Key Features

• Zechstein™ Magnesium Chloride

• Topical magnesium application in a cream form (125mg per 5ml)

• Better absorption through the largest organ in your body - the skin

• No parabens

• Herbs with known track record

• Cayenne/Arnica/St John’s Wort/Essential oils

Key Benefits

• Synergistic ingredients

• Magnesium for target areas

• Quick relief

• Home maintenance for chronic conditions

• Safe and skin-friendly

• Self-care

• Combines well with GoodHealth Organic Magnesium Ultra tablets

GoodHealth Products (021) 701 5000 I sales@goodhealthsa.co.za

Available at all Wellness Warehouse branches across South Africa

Main centres incl: Ballito, Benmore, Canal Walk, Cavendish, Gardens, Constantia Emporium, V&A, Clearwater Mall, Dainfern, Drakenstein, La Lucia Mall, Waterstone Village, Brooklyn Mall, Kyalami, Gateway KZN, Lonehill, Table Bay, Nicolway

Magnesium Cream™ is quickly absorbed through the skin for fast relief from tired and stiff muscles, joints and nerves.

There’s a common misconception that only people who spend hours in the gym every day will see physical changes in their bodies. The good news is that this simply isn’t true. You don’t have to set aside hours and hours to exercise – you can still hit your fitness targets or trim down by pumping up the intensity over short intervals.

High-intensity interval training (HIIT) allows you to burn lots of calories in a limited amount of time. These short-burst exercises quickly raise your heart rate for about 30 seconds, allowing a minute for rest, followed by several repetitions of the sequence.

As a training method, HIIT can work wonders. But which machines should you be using, and what exercises should you be doing for maximum calorie burn?

It’s important to bear in mind that the calories listed below are estimates – your exact calorie burn depends on many factors, including exercise intensity and duration, your metabolism, and your current weight.

Let’s jump into the best gym equipment to use to get sweaty in no time.

Running Burns the Most Calories

The ultimate calorie torcher – running on a treadmill for 30 minutes – can burn anywhere from 240 to 355 calories, depending on the factors mentioned above.

Try high-intensity sprints on the treadmill for even more burn. Set the timer for 30-second sprints and one-minute cooldowns in between, repeating as many times as you can. This will elevate your heart rate and give your body more of a workout than a standard one-speed run.

Don’t forget to warm up with a quick sprint, jumping jacks, or high-knee running before attempting this workout. A stretch afterwards will also help to alleviate stiff and sore muscles.

Stationary Cycling is a Great Alternative

For something a little less challenging, opt for a stationary cycling bike. Here, you can burn up an estimated 210 to 311 calories in 30 minutes, depending on the intensity, duration, and your body weight.

Fitness for Busy People

By Striide Spokesperson Nothando Chili

The HIIT concept works just as well on a stationary bike. However, a vigorous cardio workout with short, intense bursts should only be attempted after you’ve warmed up properly. Start with a casual five-minute warmup and alternate between one-minute speed and twominute recovery intervals. On a scale of 1 to 10, you should keep your speed intervals between 7 and 9 and recovery intervals at 5 to 6.

The Rowing Machine Offers a Full-body Workout

If you’re looking for an exciting and explosive workout, a rowing machine is the way to go. You may incorrectly assume that rowing only works your

arms, but when used correctly, an indoor rower delivers an effective low-impact, full-body workout that burns more calories in a fraction of the time.

This is because the clever machine mimics the motion of rowing on water, engaging multiple muscle groups across the entire body. You should feel the strain in your legs, core, arms, and shoulders when using an ergometer – another name for an indoor rower. Depending on your weight and the intensity of your workout, you could burn from 255 to 440 calories per 30-minute rowing session.

Hair Today, Gone Tomorrow Natural Hair Loss Solutions

By Abigail Baker

Even though the most beautiful thing you can wear is confidence, it can be difficult to feel confident when your previously healthy, full head of hair is thinning or falling out, catapulting off your shoulders and onto the floor.

Whether we like it or not, the quality or condition of our hair from day to day can be the difference between a good day and a bad one.

While it is quite normal for us to lose between 25 to 100 hairs a day as a result of a normal growth, transition, and shedding cycle, an increase in hair loss can be a signal from your body that it is in need of some extra help.

There are many reasons why your luscious locks might be looking a little different, and it is important to reach out to your healthcare practitioner to explore the root of the change, as this can range from androgenic alopecia (hereditary hair loss), age, pregnancy, and alopecia areata to damaging hair care, medication, stress, and scalp infection.

In the meantime, give your hair follicles and scalp an extra dose of love by trying a couple of these top tips…

BACK TO BASICS

Many of us use all kinds of different mouses, shampoos, and chemical treatments to achieve our quintessential look, spending hours and hours at the hairdresser and thousands of rands on the newest straightening device or curling iron. However, these processes we put our hair through could be contributing to us no longer being able to achieve our desired look, thanks to hair loss. So let’s get back to basics…

1. Put down the heated tools

Research ways that you can dry and style your hair without the use of heated tools. For example, The Great Living Co. Super Absorbent Fast Hair Drying Microfiber Caps help to dry hair and protect it whilst it is wet. Nifty, easy to use, and loadshedding proof!

2. Review your ride-or-dies

Although you may have been using the same shampoo since you were a teenager, it might be time to switch it up and find products that are mild and chemical free. You can never go wrong with some Earthsap, Simply Bee, Be Bare, or Wellness own-brand products, as they offer all-natural ranges with options to suit your individual hair needs.

3. Be wild and free

Did you know that pulling on your hair can increase hair loss? Now this doesn’t necessarily mean an out-of-the-blue tug. Rather, while blow-drying your hair or putting it into a too-tight ponytail, you may be inducing hair loss through friction. Try sleeping in loose plaits or with your hair down and add some less intensive hairstyles to your catalogue.

4. Less is more

This may come as a surprise, but washing your hair everyday is not the answer to better hair health. In fact, it may be detrimental. Every time you wash your hair, especially with shampoos that contain harsh chemicals like sulphates, you are stripping it of sebum, an important oil necessary for strong, luscious hair. If you are a daily washer, consider skipping one day in between, to start, and see if that helps your condition.

5. Seek alternatives

Should you dye and perm your hair often, consider asking your hairdresser if there are any less harmful alternatives you can try at your next appointment. Yes, it might not be exactly the same, but giving it a try won’t hurt.

6. Healing hands

We’ve all been there, sitting at the sink with our heads in the basin as our minds float away whilst receiving a professional scalp massage. This doesn’t just feel good - massaging your scalp can actually boost your hair health as it stimulates blood flow to the area. Try giving yourself a head massage once a week for at least four minutes. Your roots will thank you!

7. Brims down

Although spending time in nature and letting your hair down is brilliant for your overall wellness, overexposure to UV radiation from the sun can result in the loss of hair follicle proteins needed to keep hair strong. Don a brimmed garment when frolicking in the sun, and you’ll be all set to go!

EAT WELL TO LIVE WELL

We’ve all heard the saying that we are what we eat and - although I don’t look like a deliciously seasoned roasted cauliflower - it does hold true in many aspects of our lives, including our hair health.

1. Make anti-inflammatories mandatory Turmeric, mint, cumin, nutmeg, and ginger… not only aromatic, these ingredients can also increase your hair health whilst supporting your immunity.

2. From A to zinc

Protein, iron, and zinc, although not the first nutrients you think of when considering your beauty, can be the missing pieces in your hair loss puzzle. Try adding more fish, eggs, oatmeal, soy, nuts, and meat to your diet - so that they make up at least 20% of your daily intake - if you want to boost your hair’s staying power.

3. Fats, fats, fats

Enjoy healthy fats like fatty fish, avocado, and greek yoghurt as they all contribute to healthy, shiny, and voluminous hair.

4. Smart supplementation

While you may be following a healthy diet, you might still need an extra dose of goodness. Consider taking a multivitamin that contains vitamins A and D, as they both promote regrowth. However, follow a strict dosage plan - as too much of certain vitamins can reverse the benefits. The Solgar Skin, Nails, and Hair Formula is a great place to start.

DEEP BREATHS

Over the last couple of years, dermatologists have noticed a spike in hair issues attributed to prolonged stress. To add insult to injury, the experience of losing one’s hair does not exactly lead to the calming of one’s nerves. Try to manage your stress and boost your hair health with the following:

1. Meditation, mindfulness, and movement

Forget your troubles by making time to have moments to “mmm”. Meditation, mindfulness, and movement like yoga can help you clear your mind, feel centred, and focus on the here and now. In and out. In and out. Keep your breath steady and find greater peace.

2. Delete the destructive

Although we all have our indulgences, some can be more damaging than others. Should spending too much time on social media, for example, increase your stress, try to cut down your screen time by setting a time limit for certain apps. In addition, unhealthy stress coping mechanisms like smoking can be even more detrimental to your healthy hair journey, as on a biological level, cigarettes actually cause damage to the DNA of your hair follicles as well as reducing blood flow. Do some research on healthier coping mechanisms and perhaps seek out a therapist to get some tailored expert advice.

3. Oil the essentials

Adding aromatherapy to your daily regime can have soothing and calming effects, but did you know that you can also use essential oils to improve hair health?

Blood flow - Rosemary and peppermint essential oils can help boost blood circulation and cell proliferation to promote hair growth.

Healthy scalp - Tea tree, lavender, and bergamot essential oils all have antimicrobial properties that help to create a healthy, clean scalp for hair to grow in.

Balance - Cedarwood balances oil-producing glands, and thyme provides optimum hair-growing stimulation.

Try mixing a couple of drops of your favourite essential oil to a carrier oil like jojoba, coconut or olive oil, and apply it to your scalp, allowing it to sit for 10 minutes before washing it out. You can’t go wrong with the 100% organic, cruelty-free, and comprehensive Wellness Warehouse essential oil range.

With so much to try and so many ways to improve, hair loss is hardly a lifetime sentence, but more of a road stop organised by your body to help you see the forest for the trees. Look out, Rapunzelcompetition is on the way…

SHOP THE RECOMMENDED PRODUCTS IN STORE, OR SCAN THE QR CODE TO FIND THEM ONLINE

Ancient Rituals for Modern Beauty

By Imaan Davids

We are seeing more and more of a return to the adoption of ancient beauty traditions in modern skincare, with the secrets of Cleopatra and Nefertiti intersecting with new-age therapies for natural beauty in 2023.

While traditional Eastern practices in particular once fell into the realm of the purely esoteric, today’s beauty and wellness industries are recognising their value in a trend that shows no signs of slowing.

Dry brushing, jade rollers, gua sha, cupping, acupuncture, and cold therapy can be seen in many a modern celebrity’s daily grooming regime.

In line with the therapeutic nature of these practices, we are also seeing a movement towards a more mindful approach to skincare, beauty, and wellbeing in general. Today, it’s all about the small changes that can make a big difference - not just in how we look, but in how we feel.

But is it just about feeling pampered, or are there real results to gain from the effort?

Many say that it’s at least worth a shot. If the world’s elite have been including them in their beauty routines since the early 17th century, there must be something to be gained, right?

The benefits of using a jade roller or gua sha are said to include drainage - which involves encouraging the lymphatic system’s natural detoxification process - and brighteningwhich involves increasing circulation and blood flow beneath the skin, resulting in a visible glow. With the lymph system gently stimulated by the rolling or massaging motion, excess fluid can be drained away, resulting in reduced puffiness and - some even report - defined contours. Jade also possesses cooling and calming properties.

The effects of dry brushing can be seen both immediately and long-term: it feels great and leaves you feeling invigorated and refreshed, as well as contributing to silky-smooth, exfoliated skin after regular use over time. Dry brushing is one of those things that feels just as good when you do it yourself as when someone does it for you, and it’s super simple to incorporate into a daily routine. Experts believe that dry brushing in the morning, rather than before bed, has energising properties. Some people use the brush on its own, while others coat it in body oil before using it.

Top Tip

The best practice for dry brushing is to begin at your feet and work your way up to your heart. Similarly, when working on your arms, begin at the hands and work your way up. Use firm, small upward strokes or a circular motion. Work your way clockwise around the stomach. Exfoliation should never be harsh; avoid pressing too hard or using a stiff brush. Allow three to five minutes for dry brushing.

Top Tip

When incorporating gua sha or jade rolling into your skincare routine, remember to cleanse both your skin and the device thoroughly before each use. Work in an upward motion with gentle pressure. Roll away from your nose in all directions, using it as the centre point. Imagine that you are gently rolling all the toxic build-up outward and downwards, eventually rolling outward along your jaw and down the channel that runs down your neck from your ear.

PLANT-BASED skincare at it’s best! Nourish, soothe and enrich your skin naturally.

Litchi & Titch’s passion and commitment to inclusive, cruelty-free, locally-made, vegan and sustainably produced products drives a purposeful approach to skincare.

We simply let nature lead the way...

Minimalism As a State of Mind

By Abigail Baker

Many people consider minimalism to be some sort of fad that is solely based on restrictions. On the contrary, it’s a lifestyle that can actually make you feel free – if implemented correctly.

Some misconceptions about minimalism…

• Minimalists never spend money. Minimalists simply buy things with more intention, being purposeful about the people and practices they are supporting with every purchase.

• Minimalists live with fewer than 100 things. It’s uncertain where this figure originated, but it’s contrary to the true ethos of minimalism, which is that it is different for every individual.

Today’s problem seems to be the fact that we assign too much meaning to things , often forsaking our health, relationships, passions, and personal growth in the process. Minimalism allows us to rid ourselves of life’s excess so that we can focus on what’s really important.

Minimalism comes in many shapes and sizes, and there is certainly no one, ‘right’ way to live a minimalistic lifestyle. At the end of the day, it’s up to each of us to decide what is necessary and what is superfluous in our own unique lives. As long as we keep the end goal in sight – to search for happiness not through things, but through life itself

• Minimalists all live alone and don’t have kids. Practising minimalism means you have more time, energy, and resources for the people you love – family and relationships are arguably more important to minimalists!

• Minimalism has to be extreme to be ‘successful’. Not at all. You can choose to practise minimalism in just one area of your life, and it could positively impact your well-being, as well as that of the planet and all its inhabitants.

“Minimalism is a tool that can assist you in finding freedom… Freedom from the trappings of the consumer culture we’ve built our lives around.” - Joshua Fields Millburn & Ryan Nicodemus

“Until we have begun to go without them, we fail to realise how unnecessary many things are. We’ve been using them not because we needed them but because we had them.”

- Seneca

Ready to rid yourself of excess stuff; reclaim your time, money and energy; and learn to create more and consume less?

Here are just a few way to get started…

• Start by finding just one thing to remove from your home.

• Once you’ve made a start, commit to decluttering one room each month.

• Before you make your next non-essential purpose, consider whether it really adds meaning and value to your life.

• Jot down some guiding principles on what types of things you’ve found to be truly valuable, and what purchases have simply ended up gathering dust.

• Slow the influx of new things by logging out of your online shopping accounts, or consciously avoiding the mall for a set period of time.

• Practise attention minimalism by muting all device notifications while doing deep work or spending time with loved ones.

• See how much space you can create in your calendar for the next week and month.

• Think about the simplest actions or habits that have the greatest positive effect on your life. Commit to priorisiting these over all others.

• Be intentional about each day by writing down your top three priorities every morning.

Over time, you’ll start seeing minimalism as less of a lifestyle, and more of a filter through which you make all your decisions decisions will be small at first, but with each one, you’ll be able to shift your physical, digital, and even emotional life in a more conscious direction.

“The less you have, the less you have to worry about.”- Buddha

Escape to the Mountains

We chat to Jane Paterson about what makes Retreat Guest Farm in the Piketberg such a special escape…

1. Why is the location a unique choice for visitors?

Situated on top of the Piketberg mountains, the area offers beautiful panoramic views of the surrounding Cederberg and West Coast that can be enjoyed while walking through lush fields of endemic fynbos. The PiketBo-Berg area is also home to the largest concentration of Cape Mountain leopards in the Western Cape, protected by conservation efforts. The Piket-Bo-Berg offers a quiet, holistic escape from the city, and it’s only an hour and a half away from Cape Town.

2. What was the inspiration behind opening the Piket-Bo-Berg Retreat Guest Farm?

My parents have been commercial farmers in the area for 34 years. After acquiring Retreat Farm, they decided - for water reasons - to offer me the opportunity to establish an ecotourism guest farm with a focus on returning the farm to its natural state and sharing this piece of paradise with others. We’ve established extensive alien control programmes and removed all commercial orchards from the farm. Our aim is to continue restoration through low-intervention and sustainable methods.

2. What do you hope for guests to experience when staying on the farm?

We strive to create a space that allows for a peaceful, fun, and relaxing weekend away. Our houses are all situated near walking trails, single-track cycling routes, and dams and pools for a cool down. We prioritise our guests’ privacy and always aim to make sure that they enjoy exclusivity of our trails and amenities during their stay. Our houses all have fully-equipped kitchens that have everything you need to cook, braai, and bake - and we stock plenty of firewood. We never want our guests to want for anything, so we make sure that everything they might need for a break-away is available on arrival.

4. What activities can nature lovers enjoy in the area?

Retreat Guest Farm has a series of MTB single tracks with options for beginner, intermediate, and advanced riders. There are also a number of walking trails where guests can enjoy the beautiful surrounding views and fields of fynbos. Our farm dam is perfect for a quick dip or kayak, and all of our houses have beautiful pools for those hot summer days. For sunset, a walk or drive up to Perdekop offers the best views of the Cederberg and West Coast.

5. What makes it a great destination for families?

All our houses offer enough space for families and friends to enjoy special time together, and we are also petfriendly. With plenty of garden space, MTB and walking tracks, and childsafe pools, there is always something to keep the kids occupied while you relax and enjoy the scenery.

6. What do guests usually cite as a highlight of their stay?

Our guests always appreciate our attention to detail when it comes to providing everything they might needfrom firewood to condiments, coffee, and homely comforts. The tranquillity and privacy of the area is a highlight, and guests love the balance of being able to enjoy the surroundings with a walk or cycle before coming home to a beautiful, calm space. Perdekop sundowners are always a big hit and never disappoint!

7. Are there any noteworthy attractions nearby?

The Piket-Bo-Berg Farmers Market happens on the last Saturday of every month and is a lovely showcase of the area’s offerings and special community. On the same weekend, Piketberg hosts Last Friday, with cultural events and pop-up dinners in the town.

For more information or to book your stay, visit retreatguestfarm. co.za or follow @retreatguestfarm on Instagram or Facebook.

YONI: Sanskrit for “womb”.

A yoni egg is an egg-shaped crystal that is placed into your vagina from 30 mins to a few hours a day to help strengthen the pelvic floor muscles

The crystal acts as a weight resistant, which helps to tone and strengthen the muscles that hold up your uterus, bladder and bowel

Using an egg 3 times a week can transform your bladder control, sex life, orgasmic potential, connection, lubrication levels and internal sensitivity.

What size yoni egg do I start with?

Large eggs hold easier because the muscles don't engage as much to hold it in place The bigger the egg, the less pelvic floor contraction When muscle tone and dexterity increase, you can move down in size

For more info: www.celluvac.co.za

Yoni Wands: 100% rose quartz crystal

Yoni wands (pleasure wands) assist in slowing down pleasure, amplifying orgasms and helping create a safe space

For more info: www.celluvac.co.za

Green Trends

Environmentally sustainable ways of living and working are no longer a nice to have, but a basic imperative.

Here are just a few ways both businesses and individuals are working to create a more sustainable world for all...

Sustainable Agriculture

Sustainable agriculture involves growing food in a way that is environmentally sustainable, economically viable, and socially responsible.

Circular Economy

The concept of a circular economy involves designing products that can be easily reused, repaired, or recycled, thereby reducing waste and conserving resources.

Carbon Neutrality

Many companies and countries are pledging to become carbon neutral by 2050, which means they will balance their carbon emissions with the removal of carbon dioxide from the atmosphere.

Ecosystem Restoration

Ecosystem restoration involves restoring damaged or degraded ecosystems to their natural state, which can help to mitigate the effects of climate change.

Green Building

Green building practices involve designing and constructing buildings that are energyefficient, water-efficient, and environmentally sustainable.

Renewable Energy

Renewable energy sources like solar, wind, and hydropower are becoming more popular as a way to reduce reliance on fossil fuels.

Electric Vehicles

Electric vehicles are becoming more popular as a way to reduce greenhouse gas emissions from transportation.

Wild Card

Human hair is being used by French and Belgian NGOs to absorb environmental pollutants. Hair clippings are collected from hairdressers and fed into a machine that turns them into matted squares that can be used to absorb oil and other hydrocarbons. The mats are then placed in drains to soak up pollution in water before it reaches a river, or to deal with pollution problems due to flooding.

SCAN THE QR CODE TO LEARN ABOUT THE WELLNESS GREEN JOURNEY

Breastmilk Supply, Stress & Superfoods

By Wanzel Bruwer

As a registered dietitian and certified lactation consultant, I am always amazed at superhero mom abilities - tending to little one’s every need with such care and patience; sending hubby off with a lunchbox filled with love; running the household and the business with a firm hand; and breastfeeding on demand - all with very little sleep and often very little fuel in their bodies. During these demanding days, I have been asked by many moms, “Why is my supply low?”

Firstly, a mom’s breastmilk supply ultimately depends on adequate emptying of the breast during a feeding session, which can be impacted by improper positioning of your little one when breastfeeding, a bad latch, skipping feeds or substituting them with formula, and not breastfeeding on demand. Secondly, research has indicated that smoking, stress, and anxiety can also impact milk production. Finding a support group, following a healthy lifestyle, and a balanced diet can be crucial in coping with all the demands set upon moms in the modern environment. Furthermore, the need to pump at work can also have an impact. Breastfeeding involves emotional connection that increases mom’s oxytocin levels when baby suckles, leading to breastmilk being easily ejected. Unfortunately, breast pumping at work has the opposite effect, as a stressful environment and the absence of skin-to-skin connection may cause a momentary decrease in supply. When this happens, there is often a snowball effect, as mom then doubts the quantity of her supply and the quality of her milk’s nutritional value to feed her baby sufficiently.

Why do I need superfoods if what I eat doesn’t impact my supply?

Following a healthy, nutrientdense diet consisting of complex carbohydrates, quality protein, unsaturated healthy fats, and oils will enrich your breastmilk with nutrients and vitamins needed to sustain your little one’s immune health and overall development. Frequent balanced meals will also assist you in managing your stress better, which can impact your breastmilk supply. Sometimes it can be very difficult to sit and have a proper meal three times a day, and that is why I always tell my superhero moms: “When you feed your baby, that’s the cue to also feed yourself”. Try to have superfoods as snacks during the day, whether you need to pump or breastfeed.

Which superfoods should I consider?

Complex carbohydrates assist with maintaining energy levels throughout the day, decreasing cravings, as well as reducing the stress hormone cortisol, leaving you feeling less anxious. Include foods such as sweet potato, wholewheat bread, brown rice, bulgur wheat, quinoa, and oats. Including sources of magnesium can help to decrease stress levels, and elevate possible barriers to milk production. Include leafy greens such as kale, spinach, and Swiss chard, as well as dark chocolate, nuts, and seeds. Including salmon, tuna, and sardines ensures adequate omega 3 fatty acids, which will be transported through the breastmilk and ingested by the breastfed baby to support healthy eye and brain development. It can also help to improve symptoms of anxiety in mom, further combatting a potential threat to breastmilk supply.

Managing Mental Health at Work

By Dhevarsha Ramjettan, Nivaani Moodley, Siya Ngcamu & Shane Johnson from Webber Wentzel

Managing mental health related issues in the workplace can be tricky. Employers need to be aware of treating employees facing these challenges carefully and fairly, working with, rather than against, them on their journeys to finding balance and healing.

It’s no surprise that poor mental health can lead to decreased productivity and work performance; poor working relations amongst colleagues; and increased absenteeism

It also comes as little surprise that, over the last few years, employers have experienced a significant increase in the number of individuals suffering from mental health challenges at work. It is at times like these that working conditions, workloads, and leadership styles need to be examined more carefully in order to nurture a safe, positive, and inclusive working environment.

According to The World Health Organisation, approximately 350 million people suffer from depression around the world. Closer to home, it is estimated that around 27% of South Africans suffer from the potentially debilitating illness.

It is also estimated that employee absenteeism on account of depression costs the South African economy approximately R19 billion annually

From a labour law perspective, the Labour Appeal Court (LAC) in the Legal Aid South Africa v Jansen judgment of 2020 accepted that depression should be looked at as a form of ill health within the workplace environment.

In terms of managing employees struggling with their mental health at work, forward-thinking companies and employers should adopt a proactive approach that includes:

• Educating employees on mental health challenges and how they may impact their work performance or conduct in the workplace

• Training managers on how to identify signs of these struggles from employees at an early stage to provide the necessary interventions as soon as possible

• Supporting employees by maintaining regular communication with them

• Encouraging employees to seek professional treatment and group support, and to use their annual leave to rest and recuperate

Notably, employers should guard against disciplining or prejudicing those who suffer from mental health related issues. When an employer identifies any sign of this, they should first consider an informal approach in assisting (as far as is reasonably practicable). This may include granting the individual some time off in the form of sick/annual leave and/or providing counselling to the employee. Some companies have established Employee Assistance Programmes to support those who are struggling. These programmes will not only be beneficial to employee well-being, but will also maintain good work performance and positive conduct in the workplace. For companies or employers without formal programmes in place, support is available from institutions like the South African Depression and Anxiety Group (SADAG)

Many people suffer in silence, afraid to disclose their mental health challenges for fear of being prejudiced or stigmatised in the workplace. To alleviate these fears, it is important to create an environment that is free for employees to disclose their struggles before they start to have a negative impact on work performance or result in inappropriate conduct in the workplace.

Where a mental health related issue persists and consequently impacts on work performance and conduct, termination due to incapacity can become an unfortunate reality. Insofar

as depression is concerned, the LAC in the Jansen judgment expressed that depression which results in an employee becoming incapacitated may be a legitimate reason for terminating the employment relationship, provided that a fair procedure is followed by the employer. The Code of Good Practice: Dismissal places an obligation on an employer to ascertain whether an individual can perform the work for which s/he was employed. If the employee is unable to carry out their normal duties fully, the employer must establish the extent of the employee’s incapacity and its likely duration.

That said, in the Jansen judgment, the LAC confirmed that if an employee is temporarily unable to work for a prolonged period due to depression, the employer must investigate and consider alternatives short of dismissal before resorting to this option. If the depression (or other mental health issue) is likely to impair the employee’s performance permanently, the employer must first attempt to reasonably accommodate the employee’s disability. This may include ascertaining whether alternative work can be found for the individual, even if it is at reduced remuneration.

In addition to the above, procedural fairness entails that the employee has been properly counselled and that the impact of their mental health issues on their performance or conduct has been discussed with them. An employee must also be provided with a fair opportunity to contest the employer’s conclusions about their mental health issues.

At the end of the day, the responsibility lies with both employer and employee to remain aware of the potentially damaging effects of mental health challenges in the workplace; to exercise proactivity in the treatment thereof; and to ensure that a fair conclusion is reached that will be for the best for both the health of the company and the individual.

Self-Integrity The Key to Wellbeing

By Charissa Bloomberg

Do you keep your word to yourself?

So you honour your commitments when you tell others that you’re going to do something, but what about when you make a promise to yourself – how often do you break it?

When we say we’re going to do something for ourselves and we don’t, we’re teaching ourselves that our word is of no value. This can negatively impact our self-esteem, productivity, and work ethic.

Not having self-integrity is not going to get us where we want to be on our health and wellness journeys. As

Learning this made me realise just how ridiculous it is that I can’t even walk out my front door to the next building, where my gym and pool are located!

It was a pivotal point for me, and I (finally) started keeping my commitment to my daily self-care routine.

A sensory sensation

I was recently asked to give a talk on self-integrity and encountered a significant life lesson of my own. Integrity is my passion, and if I say I’m going to do something, I make sure I do it. I even take delight in doing so. What I didn’t realise until that point was how much I had to discover about my own self-integrity!

If I say I will call someone at 5 pm, I plan my day around it. But if I promise myself that I’ll go to gym on Monday, I find it easy to renege on the commitment. Whenever I vow to put myself first, I end up coming up with a myriad of excuses – I’m too tired, I’m too busy making a living…you know the drill.

My domestic worker recently shared with me that she follows an online workout programme at 8 pm every night – after she’s completed a full day of manual labour, walked to catch a taxi, and prepared dinner for her husband and children.

After some time, I began to feel fantastic – not only from the benefits of the exercise, but from keeping my word to myself. The knock-on effect of starting to trust my own word was so powerful that it extended into all areas of my health, relationships, productivity, and perhaps most importantly – self-esteem.

If you need your own sign that it’s time to step up to the plate and give yourself reason to trust yourself, this is it.

ABOUT THE AUTHOR

Charissa Bloomberg is a celebrity psychologist who regularly appears on South African radio and television. She has 22 years of experience facilitating within organisations, and is an integrity leadership specialist. For more information or to get in touch, visit www.charissabloomberg.com.

Michael Jenkins explains:

“Self-integrity is the most overlooked concept in business and life and if you do not keep your word to yourself, nothing works.”

Why Being Heard Matters

By Buko Toyi

Humans are inherently emotional beings, and in relationships as well as in the working environment emotion is an essential part of communication. How a person is understood, and how their input is valued, can be very different depending on who is speaking, with implications for power relations at every level of society

Very commonly, without even realising it, we tend to stigmatise emotion when someone else expresses it, and to this day traditional gender stereotypes are preventing women from being effectively heard in many instances. Both men and women are socialised to suppress certain emotions, very often in reference to their gender. Men often grow up being told that ‘big boys don’t cry’, while when a woman feels strongly about an issue, she is more likely to be labelled as ‘emotional’ or ‘overreacting’.

In the work environment, each person has the responsibility to self-regulate their emotions within the professional context, yet everyone should have the space to express emotion, within appropriate boundaries, and to be heard.

When it comes to displays of emotion such as frustration, annoyance or disappointment, the more forceful or uncompromising way that many men tend to express emotion is often interpreted as ‘passion’ or ‘strength’. However when women share what they are experiencing with these kinds of emotions, it is more likely to be perceived negatively as ‘overbearing’ or ‘unbalanced’.

The difference in the way society perceives men and women when they display similar levels of emotion is a reflection of the unconscious gender bias rather than the relative abilities of men and women. When women are viewed as ‘emotional’, this tends to have the effect that others mistakenly perceive them as less rational, and this trivialises and minimises the value and the impact of what they are communicating.

Any group that is silenced is effectively deprived of power, and this reinforces inequalities in our society.

Turn up the Flower Power

Botanical supplements are food supplements that are made from parts of plants or herbs that have been used by humans for much of our history. Scientists like to research using plant extracts, whereas herbalists often prefer the whole plant, as has been used for centuries. We believe that combining the whole plant with a botanical extract offers the best of both worlds. Viridian’s organic botanicals however, certified by the Soil Association, are simple whole plants encapsulated for herbal purists.

There is a need to reflect on how we listen, and to develop awareness around normalising our perception and internalisation of emotion – irrespective of who is speaking – to ensure we are all heard in the workplace and in our relationships. Suppressing emotion doesn’t make it go away, and bottling up strong feelings can have significant consequences, for women as well as for men.

The frustration of not being heardcoupled with the fact that this means the situation usually remains unaddressed - can be extremely isolating and demotivating, and it can take a toll on the person’s mental health. I have personally seen patients who specifically seek professional help because they struggle to express their emotions.

On an individual level, it is very difficult to remain engaged if you feel that your contribution is not acknowledged. If women aren’t heard with the same attention as their male counterparts when they voice concerns in certain contexts, it is little wonder that many find it so difficult to speak out when they face harassment, abuse, or domestic violence.

For a team of people working together, especially when they are passionate about what they do, a breakdown in communication such as this can be every bit as damaging in the corporate setting as it can be in a relationship.

There is no ‘one-size-fits-all’ approach to ensuring that everyone’s perspective is heard and respected objectively. Multidisciplinary teams of mental health professionals are available to work closely with individuals in need of solutions for their unique situations, and it is encouraged to seek support if you are feeling unheard, either at work or at home.

That said, while we use our expert knowledge to provide appropriate tools and guidance, the solutions must come from the lived experience of the person or team involved to ensure that proper understanding is achieved in their specific context.

As a starting point, I believe that we need to become more comfortable with expressions of emotion from both sexes and normalise this in our society. Reflecting on why some voices carry seemingly ‘natural’ authority in our daily lives and developing the necessary listening skills can go a long way towards helping us to truly hear and ensure that we can all be heard fairly. So speak up, listen with understanding, and let’s grow together.

ABOUT THE AUTHOR

Buko Toyi is an occupational therapist practising at Netcare Akeso in Alberton.

SLCLG is the New YOLO

By Khwezi Jackson

You may have heard of the FIRE (Financially Independent, Retire Early) crowd and the YOLO (You Only Live Once) gang. How about the SLCLG (Save Like Crazy & Let It Grow) movement? I know the name needs work, but - believe me - the clunkiness of the abbreviation is more than made up for by the simplicity and genius of the underlying formula.

According to the latest 10X Investments annual Retirement Reality Report, SA’s retirement crisis is getting worse by the year. We know that times are tougher than before, but I had somehow hoped that people were at least becoming better informed.

Unfortunately, the reality is that nearly half the people surveyed (48%, up from 46% the previous year) think they can save for retirement in less than 30 years. The fact that most people think they can leave it late (i.e. to the final 20 or 30 years of work) is a basic and fundamental problem that robs people of a huge portion of their would-be retirement income.

They are acting against one of the key rules of successful investing, which was outlined by Warren Buffet when he said:

The report is based on findings of the Brand Atlas Survey, which tracks the lifestyles of the 15 million economically active South Africans (those living in households with a monthly income of more than R8 000).

The Retirement Report makes it clear what an individual saver loses by starting late. In a section highlighting the difference between saving for 30 or 40 years, the report states: “In the context of a consistent savings plan, earning a net real return of 5% (after fees and inflation), saving for 40 rather than 30 years will deliver a retirement income that is 83% higher. Or, to put it another way - people who save for only 30 years instead of 40 will have to make do with an almost 50% lower retirement income.”

I am certain that - if you were to ask people who are in retirement or approaching it - 9 out of 10 of them would tell you they wish they had started investing earlier. Let us be the generation that learns from those who have travelled the road to retirement ahead of us. We don’t have to repeat the mistakes they made.

“Investing is not about timing the market but time in the market.”

We have time on our hands! It has been said that:

When you ask people what they did with their first paycheque, you’ll hear some wild stories about buying a bucket of KFC or even blowing it all in one weekend (and having to borrow money to make it to the next weekend, never mind the next pay day).

term, but it will buy you peace of mind and some comfort in the longer term.

The Retirement Report has shown just how many people who, even though they are saving for retirement, are unsure whether they will have enough money to preserve their lifestyle in retirement: 79%! That is nearly 4 in 5 retirement savers worrying about funding their retirement years, never mind treating themselves to a new hobby or a trip to visit the grandchildren.

If you have time on your side, don’t misuse it - use it to secure your financial future.

In July 2018, one day before my 22nd birthday, I received my first proper paycheque of R2 500. I remember depositing R800 into my retirement annuity, after which I made regular monthly contributions of R400.

I had learned from a very young age that investing requires discipline at first, but it soon becomes a habit. It was important to me to invest a portion of my first salary before I got used to spending the full amount that I earned every month. If you feel like you are running out of time and your calculations show that you are not on track to retire comfortably, you will have to extend your working career and/or increase your monthly contribution to your retirement fund. Unfortunately, this will require some sacrifices in the short

If, however, you have time on your side, don’t miss out on the chance to get ahead of the game. Save at least 10 - 15% of your income from the start to make it more affordable and manageable to set yourself up for a comfortable retirement. The more you postpone that start date (or, worse still, if you force a restart by withdrawing your retirement savings when you change jobs), the higher that monthly contribution will need to be to catch up for the lost time.

Join me in spreading the word: Save Like Crazy and Leave it Grow! The way to live the dream is to start investing as soon as you can.

ABOUT THE AUTHOR

Khwezi Jackson is a millennial, an early adopter of great ideas, and an Employee Benefit Consultant at 10X Investments.

“The best time to start saving for retirement is when you receive your first paycheque. The second best time is now.”

At Wellness Warehouse, we understand that there is no one-size-fits-all approach to health and wellbeing. That’s why we want to learn your unique needs so that we can help to empower your personal journey to holistic natural wellbeing.

Chat to one of our expert in-store Consultants about your health today!

Immune Support

Stress Management

Gut Health

Sleep Hygiene

Clean Fitness

Healthy Hormones and more!

Prefer to chat to a Consultant online, from the comfort of your home?

SCAN THE QR CODE TO BOOK YOUR COMPLIMENTARY 20-MINUTE ONLINE CONSULT!

OUR STORES

GAUTENG JOHANNESBURG

Benmore Centre | 011 883 3453

Clearwater Mall | 011 475 1914

Cresta Crossing | 021 003 3552

Dainfern Square | 010 495 7459

Harvest Place | 010 745 0748

Honeydew Village I 010 494 9028

Kingfisher Corner | 087 470 0931

Kyalami Corner | 011 468 1047

Lonehill Shopping Centre | 010 746 0230

Morningside | 011 784 1444

Nicolway Bryanston | 010 495 8741

Parktown Quarter | 011 327 6416

Riverside Shopping Centre | 011 463 2350

Thrupps Illovo Centre | 011 268 6403

Verdi Shopping Centre I 010 494 9027

Village View | 011 450 0000

WESTERN CAPE

3Arts Village | 087 470 0930

Canal Walk | 021 180 2605

Cape Quarter | 021 425 7007

Cavendish Square | 021 673 7200

Constantia Emporium | 021 795 1386

Drakenstein Sentrum | 021 003 3552

The Village Square | 021 492 7821

Gardens | 021 465 8787

Glengarry Shopping Centre | 021 981 2099

Howard Centre | 021 532 1186

Lifestyle on Kloof | 021 487 5420

Ballito Junction | 032 586 2363

Delcairn | 031 764 1846

La Lucia Mall | 031 350 3886

Westville

Gut a problem?

Find your way back to gut health with Rawbiotics.

When nature gives you probiotics, don’t let the natural enzymes, lactic acid and live bacteria escape. We don’t freeze-dry, meaning all the good stuff stays put.

happy inside

Playing Our Part in Global Sustainable Development

At Wellness Warehouse, we aim to align the sustainable development goals of our Green Journey and environmental and human resources policies with the United Nations Sustainable Development Goals (SDGs) .

We are committed to promoting and preserving the health of both people and planet, with responsible production and consumption being a guiding value of all that we do and share with our community.

Our strict ingredient policy , ongoing adoption of more sustainable own brand packaging , and continuous work towards a sustainable waste management plan are keys steps on the journey of lessening our waste to landfill and environmental pollutant impact. We are also aligned to the 2030 SDG 12 target of substantially reducing waste generation through prevention, reduction, recycling, and reuse.

Through aspiring to provide a circular retail model, we align to the SDG 13 goal of taking urgent action to combat climate change and its impacts.

Through our supplier policies, trade agreements, ingredient policy, and environmental partnership with the Greenpop reforestation organisation, we are taking urgent action to reduce the degradation of natural habitats, halt the loss of biodiversity, and protect and prevent the extinction of threatened species. Our team member, supplier, and consumer awareness creation and education around responsible consumption further contribute to this.

Each of these goals is an ongoing project. Once baseline assessments have been established through improved data integrity for tracking and monitoring, we will be able to share more definable targets.

We invite you to join us on the journey of living life well for the earth from here…

DON’T BELIEVE EVERYTHING YOU THINK

We all have unconscious biases that guide our ideas and drive our actions. These can sometimes cause us to act irrationally by convincing

A BRIEF HISTORY OF BLACK HOLES Dr Becky Smethurst I Pan Macmillan

Dr Smethurst is an award-winning University of Oxford researcher offering scientific breakthroughs that reveal all there is to know about the strange and wonderful world of black holes. Ever wonder how massive stars collapse and why ‘black’ holes aren’t really black at all? Or why the future is a direction in space rather than time beyond the event horizon? A Brief History of Black Holes is your humorous and informative start to understanding why black holes hold the answers to some of the most profound questions about our universe.

NEVER WASTE A GOOD CRISIS

Carié

Maas I Penguin Random House

Are you looking to hone your leadership skills or climb the corporate ladder? In Never Waste a Good Crisis, some of the top business leaders in corporate South Africa share their leadership philosophies and personal success stories. Learn from them as they discuss the realities of conducting business in the aftermath of Covid-19 and explore whether leadership is a skill that can indeed be learned. This book will no doubt motivate and inspire anyone looking to improve their leadership skills or advance in their careers - and lives.

PLATONIC

Finding yourself prioritising your romantic relationships over your other connections and wanting to make new friends or maintain your old friendships can be challenging in a time of distraction, burnout, and chaos. Dr Franco’s Platonic deconstructs the seemingly illogical findings about our interpersonal relationships, illuminating how learning to understand your attachment style will empower you to decipher what works in your friendships and what is no longer serving you.

Marisa Franco I Penguin Random House

Colin Browne I Tracey McDonald Publishers

ONE Jamie Oliver I Penguin Random House

Jamie Oliver’s One consists of over 120 recipes for delicious, hassle-free, and rewarding one-pan meals. What’s more, each recipe contains eight or fewer ingredients, requiring less preparation (and cleanup) and providing maximum convenience. Not only are the dishes budgetfriendly, but they also cater to the entire family. From work-fromhome to quick suppers, there is something for everyONE!

NOTES ON FALLING

Notes on Falling is a book about how art challenges perceptions and orthodoxy, allowing the world to be reinvented through new forms. It is also about attempting to reconcile large historical pictures with small snapshots of our individual lives. Thalia, Robert, and Paige are the three main characters, whounbeknownst to them - share a story that connects them to the unstable worlds of New York in the 1970s and South Africa in the 1990s and, finally, to the photographs that hold the secrets of their lives. Follow their journeys of self-discovery as they navigate the various art forms that pique their interest and ignite a flame within their souls.

YOUR HEALTH IN YOUR HANDS

Doctor Emeka I Jonathan Ball

Dr Emeka quickly became the go-to source for healthcare advice and support on TikTok during the pandemic. Your Health in Your Hands is his directory of preventative medicine, including techniques to boost mind-body health that are both efficient and effective. Readers can find support in the stress relievers, sleep tips, and nutrition advice presented in the helpful guide, which also includes the most frequently asked questions gathered from his online community.

ALONE WITH YOU IN THE ETHER

Olivie Blake I Pan Macmillan

This unique book is a fantasy writer’s glance into the nature of love, what it means to be ill, and how to face your own fractures while still loving as if you’re not broken. When two people cross paths in the Art Institutes’s Armoury, everything seems to be a little off. Aldo Damiani and Charlotte Regan are obsessive and eccentric, and they struggle to be apart from the moment they meet. The truth is that he is a clinically depressed, anti-social theorist, and she is a manipulative liar with a history of self-sabotage. The result? The more they fall in love, the more troubling their reliance on each other becomes.

WHY WE MEDITATE

Suitable for both experienced meditators and those who are new to the practice, this beautiful little hardcover guidebook acts as a catalyst to set you free from negative thought patterns and behaviours with accessible and eye-opening advice grounded in neuroscience. Reform your health, relationships, and soul with two of the most respected leaders in the field of meditation.

THE OTHER SIDE OF NIGHT

Adam Hamdy I Pan Macmillan

Harriet Kealty, a former police officer, discovers a plea for help in the margins of a secondhand book. She sets out to solve a mystery that causes her to confront demons from her past, including her exlover Ben, who became an adoptive father to their orphaned son, Elliot, after the deaths of his close friends. Harriet believes Ben knows more about their deaths than he’s willing to admit… In this moving story, what begins as a simple investigation becomes something entirely different as it answers the question: what would you do for one more moment with someone you love?

Bronwyn Law-Viljoen I Penguin Random House

Mike Sharman, Daniel Goleman & Tsoknyi Rinpoche I Penguin Random House

Forest Bathing in Magical Madagascar

Life over the last couple of years has been anything but conventional, and many of us have begun to feel weary and troubled, overwhelmed by the swiftness of our days and the worries that seem to continue to mount.

The good news is that there is one particularly powerful (and enjoyable!) way of cleansing yourself of the stressors of daily life.

BATHING 101

Ready to feel the life force of the forest and rejuvenate your sense of self? Here are a few of our top tips for getting started…

1. Location, location

Nature is a magical and enchanting aspect of life, and by implementing the practice known as ‘shinrinyoku’ - or ‘ forest bathing ’ - by soaking yourself in nature, you can harness this alchemy to renew, refresh, and centre yourself as you step out into the forest green.

Forest bathing has even more benefits than just feeling renewed, and has in fact shown to be beneficial to overall well-being. It can see you experiencing a decrease in stress, lowered blood pressure, improved immunity, reduced depression and anxiety, lower cortisol levels, and improved concentration and memory.

In fact, certain elements of forest bathing can have wonderful preventative health benefits. The chemical phytoncides released by trees and plants may help support immunity, and the dappled light filtering through the trees can have a powerful impact on the parasympathetic nervous system.

than the trees.” - Henry David

You can forest bathe anywhere and at any time, but try to find a green space that has good quality air, minimal man-made noise, and diverse flora for you to marvel at.

1. Detox & disconnect

Leave your devices and any distractions at home.

2. A boer without a plan

Try to walk slowly and aimlessly, following your senses and savouring the sounds, smells, and sights of nature.

3. Real recognises real

Take note of all that the area holds - the birds singing; the wind rustling through the trees; how the light touches the ground; the feel of the bark against your skin; and the taste of the air.

4. Extend your time

Should you feel that you would like to spend more time in nature but have circled around the forest one too many times, consider doing some yoga, Tai chi, meditation, and breathing exercises while in the space.

“Thousands of tired, nerve-shaken, over-civilized people are beginning to find out that going to the mountains is going home; that wildness is a necessity.”

- John Muir

“I took a walk in the woods and came out taller

Thoreau

FOREST

Want to take your forest bathing to the next level?

Madagascar is a world-class destination for soaking up the power of nature while discovering the phenomenally diverse and unique landscapes of the island - from limestone pinnacles and lush green rainforest to spiny deserts and impressive canyons. Talk about plenty of opportunities for natural immersion!

Ancient Giants of the Forest

Six out of the eight types of baobab trees are native to Madagascar, and have grown there for more than 2 800 years.

Each of the tree species seems to have a myth attached to it. The baobab amoureux, for example, has a legend that states that there was once a special, deep, and true love between partners who could not marry as they were from two different villages. The couple prayed to be together, and the baobab amoureux grew, intertwined like two lovers, to represent the eternity of their love - which was never fruitful. Moreover, locals think that the baobabs look upside-down as the devil ripped them out of the ground and planted them back again.

The most famous place to view these majestic giants is along the Avenue of the Baobabs outside Morondova which, in the past, held a dense forest of these ‘upside down’, red-toned trees, growing up into the sky - some about 150 feet tall. However, as a result of human encroachment, only a few trees remain standing - 25 huge Grandidier’s baobabs. Thus, this area acts as a significant space to reflect on our impact, and has been declared a natural monument under conservation.

There are many other magical spaces to adventure to during your stay, each as diverse and alluring as the next. Here are a few of our favourites…

Andasibe National Park

Situated in the foothills of the eastern escarpment of Madagascar, AndasibeMantadia National Park oozes natural beauty, boasting untouched forest and almost all of the endemic species of the eastern rainforests.

The park is most famous for its population of Indri lemurs, which are the largest living lemurs. It is also a sanctuary for bird life, serving as a home to 112 species. These, along with the 39 reptile species, 36 frog species, and other fascinating endemic mammals, make a visit to the park an absolute must for wildlife enthusiasts and forest bathers.

Ankarana National Park

This beautifully eroded limestone fortress comprises patches of dense tropical jungle, deciduous forest, deep caves and canyons, and rushing rivers.

The park is especially popular amongst hikers, offering fantastic trails, unique and awe-inspiring landscapes, and an amazing array of animals.

Ankarana explorers are usually most delighted by the fact that its dense forests are home to one of the largest and least disturbed lemur populations. Add almost 100 bird and 50 reptile species (including the world’s only known cave-dwelling crocodiles!) to the mix, and you’ve found yourself yet another natural paradise in Madagascar.

Kirindy Forest

Also known as the Swiss Forest, Kirindy lies on the west coast of Madagascar - about 60 km north of Morondava. It’s particularly wonderful for forest bathing thanks to the fact that it’s accessed via the Avenue of the Baobabs.

Kirindy is also one of the best places to see some of Madagascar’s nocturnal fauna, like the fossa - Madagascar’s largest carnivore - and the endangered giant jumping rat.

In 1994, the pygmy mouse lemur was also rediscovered here. At just 35 grams, it is the smallest of all primates, and attracts as much attention as the larger lemurs.

Want to experience the best of Madagascar but not sure where to start?

Atelier Africa Safaris specialises in creating bespoke, luxury safaris in Madagascar (and throughout Africa). Their (truly) personal touch means that you can chat to them about your needs, preferences and bucket list, and they’ll see to it that you enjoy a once-in-a-lifetime experience - bringing you close to nature, wildlife and adventure, while guaranteeing that you stay in unparalleled comfort. Contact timo@atelier-africa.com to help you combine the best wildlife areas in Madagascar at the best times with the most amazing activities you can experience. Just say the word, and your entire trip will be planned to the very last (magical) detail! For more information, visit www.atelier-africa.com.